Stretches For The Hip Flexor Muscles

The hip flexors are the muscles at the top and front of the thigh. Their primary function is to draw the thigh bone forward at the hip. Repetitive movements, such as running--especially uphill--or forward kicking, can lead to adaptive shortening of the muscles and an increased risk of injury. One way to combat this is to incorporate hip flexor specific stretches into your regular exercise routine.

Standing Stretch

According to physiotherapist Vivian Grisogono in the book "Sports Injuries: A Self-help Guide," this stretch is a useful starting point if you are unfamiliar with stretching routines or if you are recovering from a hip flexor muscle injury. Stand with your feet placed hip-width apart. Create a stretch in the hip flexor muscles by straightening your leg at the hip, pulling yourself upright into a standing posture in the process. If your hip flexors have become tight, your upper-body posture will have become angled forward from the hips. By correcting your posture and opening the angle of your hips, a gentle but specific stretch will be achieved. Hold the stretch for 15 seconds before relaxing and repeating.

Leg Behind Stretch

This stretch is a natural progression from the "standing stretch." As your flexibility increases, a slightly more challenging stretch promotes even greater improvements. Stand in good posture with your feet placed hip-width apart. Take one leg back to position it behind you with the top of your toes or foot--as opposed to the sole of your foot--resting on the floor for balance. Balance can be aided further by performing this stretch with one hand on the wall for support if preferred. By maintaining correct posture and keeping the angle of your hip open, a stretch will be achieved in the hip flexors of the leg held behind you. Hold the stretch for 15 seconds before repeating the stretch on the other leg.

Lunging Stretch

Advance the "leg behind stretch" by positioning your back foot farther behind you and bending both knees to create a right angle in your front leg. As you bend your back knee, keep the top of your foot on the floor for balance and maintain an upright posture in your upper body. In his book "Flexibility For Sport," fitness consultant Bob Smith says "all sports that use a lunge position could usefully employ this stretch ... but it is important that you ease into the stretch and keep the trunk upright at all times." The angle of your hip must remain open to achieve an effective hip flexor stretch, so avoid leaning forward. Hold the stretch for 15 seconds before repeating the stretch on the other leg.