11 Daily Flexibility Exercises for a Pain-Free Life

5. Hip flexor kneeling stretch (front hip)

Two-line summary: Targets the front of the hip and helps counter prolonged sitting that shortens hip flexors and increases low-back strain. A more open front hip can ease walking and posture. Step-by-step instructions: From a half-kneeling position, place the right knee on the ground and left foot forward with knee over ankle. Tuck the pelvis slightly and gently press the hips forward until a stretch is felt across the front of the right hip. Hold for 30 seconds, breathing steadily, then switch sides. Repeat twice per side. Add a small backward lean for a deeper stretch if comfortable. Modifications and progressions: Cushion the kneeling knee with a folded towel. To progress, lift the same-side arm overhead and lean toward the opposite side for a compound stretch. Safety cautions: Avoid deep pelvic tilt if you have a hip replacement or recent hip surgery. If you feel sharp groin pain, ease off and consult a clinician. Habit-stack tip: After returning from a commute or before making your tiffin or lunch, take this moment to stretch and reset your hips.