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Exercises to Increase Hip Flexor Flexibility
Tight hip flexor muscles and jobs that require a lot of standing can contribute to the sway back posture. They are sometimes caused by doing sit-up exercises incorrectly (feet stabilized while coming to a full sit up).
You should be able to lie on a table as shown below and bring one knee toward the chest until the lower back is flat while the opposite thigh remains on the table. You should also be able to bend your knee to at least 80 degrees while in this position. If you cannot do this, you have tight hip flexor muscles. Tight hip flexor muscles may make the standing swayed back posture worse. Tight hip flexors can be stretched by using the method below. Hold each stretched position for several seconds, making sure the lower back is as flat as possible. Repeat this exercise several times a day.
Double knee to chest:
Single leg stretch:
Neutral hip flexor stretch:
Hip flexor full stretch:
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