One key move: Hip flexor release

Illustration by Lizzy Thomas

Sit down a lot? ‘The chances are that your iliacus, a hip flexor, has shortened to accommodate a seated position,’ says Katy Bowman, author of Move Your DNA. This limits your leg’s ability to swing behind the pelvis, which could hamper your stride. ‘This passive hip extension will signal ‘lengthen!’ to these muscles,’ says Bowman.

1/ Lie on your back, knees bent, and prop the lower half (nearest your legs) of your pelvis up on a foam roller or yoga block. The top half (closest to your torso) will tip towards the floor.

2/ Hold for 1-3 minutes. Don’t actively work to rotate the pelvis; just allow gravity to assist the muscles’ release.