A Simple Hip and Back Stretch for Chronic Sitters

This exercise is ideal for someone who spends a lot of time sitting and has tight hips and low back.



This exercise will facilitate a release and elongation of the hip flexor muscles. Supine groin progressive is ideal for someone who spends a lot of time sitting and has tight hips and low back.

People often ask why they have to spend so much time in this position (one to two hours). If you have a desk job or spend a lot of time sitting, then the iliacus and psoas muscles will require some persuasion to release. A shorter-duration, high-demand stretch like pigeon or Sampson stretch will not allow the hip flexor muscles to truly adjust and change length and tension.

RELATED: Kick Your Asana – 4 Yoga Positions for Tight Hips

Supine groin progressive is a long-duration, low-demand stretch that will slowly and progressively take the hip through its full range of motion, thus allowing for a release as your body settles into the floor. It is recommended to do this exercise one time per week or every other week.

Note: If you tried the supine groin stretch, an exercise featured in one of my previous videos, and your low back never flattened to the floor, this is a better option for you.


For this exercise you will need a pair of shoes, preferably flat-soled boots like Ugg boots, five rolls of toilet paper, and a chair.

  1. Put the shoes or boots on, and stack the toilet paper rolls against a wall.
  2. Lie on the floor with one leg up over the chair, bent to ninety-degrees. Your arms should be out to your sides at 45 degrees with palms facing up.
  3. Place your other foot on top of the stack of toilet paper rolls, and allow the side of your foot to rest up against the wall. Adjust yourself as needed so your knees and ankles are in line with your hips. Relax your upper body and stay here until your low back settles flat into the floor (three to ten minutes).
  4. Once your low back is flat, remove one roll of toilet paper, and rest your foot on the next level. Stay here until your low back settles flat into the floor.
  5. Continue this until your leg is extended straight out on the floor, and remain at the floor level until your back flattens into the floor. It is important that your foot is straight and passively resting against the wall. If your foot flops out to the side or if you have to work to keep your foot straight, then you will not get the full benefit of the exercise.
  6. Switch legs and repeat the entire sequence on the other side.

LEARN MORE: Squats and Hip Dysfunction: 2 Common Problems and How to Fix Them

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