#1 – Chronic bend in the hip
Prolonged sitting and long drives often result in a chronic bend at the hips. If you don’t focus on straightening out your hips, this chronic bend leads to more tightness that will eventually lead to anterior hip pain. Always remember to straighten out your hips throughout the day to maintain a good range of motion and correct alignment.
#2 – Are You Extending?
If you sit for long hours at work or you’re driving for long periods, going through some deadlift movements or arching your back can help you avoid developing a chronic bend in the hip area. Ideally, get up and extend your back every 90 minutes to help counteract the damage inflicted by a prolong seated position.
#3 – How is Your Gluteus Maximus?
You may want to ask yourself, how are your glutes? Are your glutes flat? Have you been activating your glutes and actively working on their strength and endurance? Analyze the exercise routines that you currently perform. Make sure to target your glutes, because activating your glutes and improving gluteal endurance and strength will help counteract anterior hip tightness and pain.
#4 – Do This Stretch
90/90 Hip Flexor Stretch
Begin in an upright standing position, maintaining good alignment with your head, shoulders, and hips. Take a big step back with one leg, keeping your toes pointing straight ahead. Bend your front knee and lower your back knee to the ground. Tighten up your abdominal area and shift your hips forward. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.
90/90 Hip Flexor Stretch
Perform 1 set of 2 repetitions on each side, holding for 20 seconds.
#5 – Do Some Rotation
Lie on your back on the floor with your knees bent and your feet flat on the floor, shoulder-width apart. Tighten your abdominal area and rotate your lower body to one side, dropping your knees toward the floor. Return to the starting position and repeat the movement on the opposite side.
