Hip extension is the act of bringing your hips backward. You extend your hips when you walk, run, go down stairs and perform such strength training exercises as deadlifts. Such daily activities as sitting involve hip extension. Keeping any muscle in a stationary position for a long time can shorten the muscle. Use hip extension stretches if you have tight hips.
Lunging Hip Flexor Stretch
The lunging hip flexor stretch targets one side of your body at a time as you extend one hip behind you in a low lunge position. The iliopsoas is the main hip muscle being stretched here, though you also may feel a stretch in your front calf.
To perform this stretching exercise, stand with your feet flat on the floor. Place your hands on the floor to the sides of your feet. Bend your left knee, keeping your left foot flat on the ground. Straighten your arms and step back with your right foot to extend your right hip. Touch the ball of your right foot to the floor and try to straighten that leg. Hold your back straight in a bent-over position--it should make about a 45-degree angle with the floor. You will feel this stretch in your right hip. Hold for 30 seconds. Repeat on your other side.
Standing Hip Flexor Stretch
While the standing hip flexor stretch may be easier on your knees than the lunging hip flexor stretch, this exercise will challenge your balance more. This is because your hands are on your hips during the standing stretch instead of on the floor, and your front leg is raised onto a bench or step.
To do the standing hip flexor stretch, face an aerobic step or exercise bench. Step your right foot onto the top of the step and bend your knee. Straighten your left leg and hold your torso upright. Extend your left hip and leg back with your foot flat on the floor until you feel a stretch in your left hip. Hold this stretch for 30 seconds. Switch legs and repeat.
Kneeling Hip Flexor Stretch
The kneeling hip flexor stretch elongates your rear hip flexor group. While you may place a small pillow under your knee for comfort, do not use a large cushion because it may make it difficult to balance.
To perform this stretch, kneel on your left knee and place your right foot in front of you with that knee bent at a right angle. Place your hands on your hips and straighten your spine. Then, shift your hips forward and place more weight on your right knee. This forward movement extends your left hip backward. You should feel this stretch in your left hip. Do not incline your torso forward as you stretch. Hold for 30 seconds and repeat on your other side.
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