During pregnancy, the hip flexors get really tight for several reasons. One reason is that the pelvis is lax due to the hormone relaxin and the muscles of the hips compensate to help create stability in the pelvis. This means the muscles get tight to help stabilize and can cause some discomfort. Another reason for the tightness is due to the posture of the pregnant woman where the curve in her low back becomes greater, which strains the hip flexors. The hip flexors are even tighter in individuals who are seated for much of their day, as this shortens the hip flexor muscles.
The hip flexor stretch can be performed standing or kneeling. If standing, step one leg back and tuck the sacrum under. Next, drive forward into the front leg. The leg that is back should be the one that feels the stretch. For an added stretch the arm can be lifted up on the side that the leg is back.
Stretching the hip flexor can help a pregnant woman with her posture and help decrease aches and pains associated with pregnancy.
Medical Disclaimer
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.