Energy-conserving hip mobility exercises, provided by a professional trainer, are effective even when you're feeling fatigued-I gave them a try and these are my findings.
In the pursuit of a good night's sleep, one individual has found relief from hip and lower back stiffness with the help of two easy-to-do stretches. These stretches, shared by mobility and fitness coach Anthony Green on Instagram, are suitable for those who are short on time, low on energy, or simply don't feel like working out.
The first stretch, known as the Prone Quadriceps and Hip Flexor Stretch, can help alleviate tightness in the hip flexors and lower back. To perform this stretch, one lies on their stomach with their legs extended and arms flat on the floor to support their upper body. Bending one knee, the individual brings their heel towards their buttock and reaches back with the same-side hand to grasp their ankle. Gently pulling the foot closer to the buttock, they squeeze their glute on that side to push their hip forward, deepening the stretch in the front of the hip and thigh. Holding for 15 to 30 seconds before switching sides, this stretch relieves hip flexor and lower back tightness and can reduce stiffness before bed.
The second exercise, the Modified Cobra Stretch, or Prone Back Extension, helps increase thoracic and lumbar spine mobility and can relieve postural stiffness from sitting during the day. To perform this stretch, one lies on their belly with their hands under their shoulders, elbows bent. Gently pressing their upper body up, they extend their spine while keeping their hips on the ground. Keeping their head off the ground, they arch their lower back to mobilize the lumbar spine and hips. Holding the position for 15-30 seconds, this stretch provides a much-needed stretch for the lower back, improving its comfort through the night.
These stretches target hip flexors, lower back muscles, and surrounding areas that tend to tighten from prolonged sitting or inactivity, contributing to stiffness and discomfort affecting sleep quality. Performing them gently before bed can help relax these muscles and improve comfort, allowing for a better night's sleep.
The individual has noticed a significant improvement in their sleep quality since incorporating these stretches into their evening wind-down routine. They no longer require additional stretches to loosen up their lower back in the morning, and they have not experienced the usual stiffness in their hips and lower back after waking up. These stretches have also provided a way for the individual to target and alleviate pain before sleep, helping them relax their body and reducing the need for other methods of relaxation such as reading or listening to audiobooks.
References: - GoodRx, 2025. Psoas Muscle Exercises. [Online]. Available: https://www.goodrx.com/well-being/movement-exercise/psoas-muscle-exercises - Sleep Foundation, 2025. Stretching Before Bed. [Online]. Available: https://www.sleepfoundation.org/sleep-hygiene/stretching-before-bed - YouTube video, 2025. Modified Cobra Stretch (Prone Back Extension). [Online]. Available: https://www.youtube.com/watch?v=0JeQlfQ5iCg
- After discovering the Prone Quadriceps and Hip Flexor Stretch and the Modified Cobra Stretch from fitness and mobility coach Anthony Green, this individual began incorporating these yoga-inspired exercises into their evening routine for improved fitness-and-exercise and wellness.
- By focusing on flexibility in the lower back and hip flexors, these stretches from the health-and-wellness world offer a simple solution for reducing stiffness and improving overall fitness gear performance throughout the day and during sleep.
- With a surge in interest in lifestyle practices that target both physical and mental well-being, these stretches align with the home-and-garden trend of creating a comfortable and nurturing environment conducive to better sleep and overall health.
- Each stretch provides a unique benefit – the Prone Quadriceps and Hip Flexor Stretch alleviates tightness in the hip flexors and lower back, while the Modified Cobra Stretch increases thoracic and lumbar spine mobility.
- As the science of health-and-wellness continues to evolve, the importance of exercises like these in the fitness-and-exercise realm cannot be overstated, as they effectively combat the negative effects of prolonged sitting and inactivity on the body's overall health and wellness.
