The Rectus Femoris, Psoas Major and Iliacus make up the muscles of the hip flexors. These muscles allow you to bend forward and lift your legs to the front. Tight hip flexors are common, especially if you sit at a desk all day. Stretching the hip flexors is important to prevent an injury. Hold the stretches for 30 seconds and repeat this two to three times, multiple days per week.
Forward Lunge Stretch
The Forward Lunge Stretch can be performed with your hands on your hips. Step one leg a couple feet out in front of you and bend the front leg while keeping the back leg straight, or slightly bent. Keep your front knee behind your toes and hold the position, then switch sides. You should feel the stretch in the front of the rear leg and hip.
Kneeling Lunge Stretch
To perform the Kneeling Lunge Stretch, kneel on one knee and place the other foot in front of you, creating a wider than 90-degree bend in the front knee. You can place your hands on your front leg for stability. Shift your weight into your front leg, decreasing the angle, and press your back hip forward. You should feel a stretch up the front of your thigh and into your hip. Keep your chest lifted and back straight. Switch sides and repeat.
Supine Hip Flexor Stretch
The Supine Hip Flexor Stretch requires a table, high bench or bed. Lie on your back near the edge. Draw your inside bent leg toward your chest, and let your other leg hang down off the side of the table. You should feel a stretch through the front of your hip. Repeat this on other side.
Quadriceps Stretch
Because the rectus femoris is a muscle that makes up the quadriceps, the Quadriceps Stretch is also a hip flexor stretch. This exercise can be performed standing or lying face-down. Bend your leg, bring your heel toward your glutes and slightly press your hip forward until you feel a stretch through the front of your thigh. Hold and switch sides.
Foot-Up Hip Flexor Stretch
Similar to the Forward Lunge Stretch, the Foot-Up Stretch requires your front foot be placed on top of a bench or tall step. Keep your back leg straight and shift your weight into your front leg. Press your hips forward to feel the stretch in your rear leg hip flexors. Maintain your front knee behind your toes, and keep your chest lifted with your hands on your hips. Repeat on other side.
