If you have been working out, doing yoga or any form of spine or hip rehab you probably would have heard of the hip flexors, namely the psoas.

However, there is another, often neglected, hip flexors that can cause problems (think anterior tilt, hip pinch etc). This stretch shows you how to focus on the ilacus over the psoas.

First you need to put the knee of the leg you want to stretch on a chair or bench behind you. Slide your pelvis forward keeping your core tight and your pelvis a little tucked (posteriorly rotated). As your pelvis moves forward you should feel a stretch in the upper part of your thigh. Then move your arms over head to increase the stretch, be careful not reach backwards and over extend your lumbar spine, as it might result in a pinch.

Once there you can move your arms from side to side which will enhance the stretch into you obliques and hip. Do this for about 5 reps both sides. Then bring your hands out in front of you at shoulder height. Slowly rotate either side. Due to the spiralling anatomy of the iliacus and psoas this will increase the stretch from the top down. Rotate both ways about 5 times.

Go through this dynamic stretch 3 times to really loosen up the hips

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