To perform hip flexor stretches, you must first understand the muscle groups involved in hip flexion. There are multiple muscles involved, such as the gluteus medius and minimus, the sartorius and the psoas major. The key is knowing which stretches target these muscles and the techniques used to properly stretch each muscle.
Single Leg Lunge
Start by standing upright with both feet together. Step forward with your right foot and drop your left knee to the floor. Make sure you step far enough forward so that your left thigh is at about a 45-degree angle to the floor. Roll your hips forward so that you can feel your left thigh stretch. Hold this position for up to 30 seconds. Repeat two to three times on each side.
Standing Hip Flexor Stretch
Start by standing upright with both feet together. Balance your weight on your left leg while lifting your right foot up behind your buttocks. Reach behind your body with your right hand and grasp your right ankle. Slowly pull your right heel to your buttocks and push your hip forward. Hold this position for up to 30 seconds. Repeat two to three times on each side.
Lying Hip Flexor Stretch
Start by lying on the floor on your right side. Your legs should be on top of each other and your right arm should be bent so that your right hand is supporting your head. Bend your left knee, lifting your left foot up to your buttocks. Reach back with your left hand and grasp your left ankle. Slowly pull your left foot to your buttocks and push your hip forward. Hold this position for up to 30 seconds. Repeat two to three times on each side.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; NSCA 2000
- "Stretching Anatomy"; Arnold Nelson and Jouko Kokkonen; Human Kinetics 2007
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