Your hip flexors, located on the fronts of your upper thighs, consist of several muscles: your iliopsoas, rectus femoris, sartorius, tensor fasciae latae and pectineus. Your hip flexors help lift your legs and knees, propel your hips forward during movement and lift your waist toward your thighs during sit-ups. Prolonged periods of sitting or inactivity may tighten your hip flexors, which may then pull your pelvis forward and down, causing pressure and strain on your lower back. The American Council on Exercise says it is important to incorporate hip flexor stretches into an exercise program.
Kneeling Hip Flexor Stretch
Step 1
Kneel on the ground and place a towel under your left knee. Position your right foot 24 inches in front of your right hip. Square your hips and shoulders in front of you.
Step 2
Place your right hand on your right knee and your left hand on your left hip. Straighten your back and tighten your abdominal muscles. Relax your shoulders and maintain this posture throughout the stretch.
Step 3
Lean forward and shift your weight onto your right leg. Stop when you feel a stretch in your left thigh. Hold this stretch for 30 seconds. Switch leg positioning and do the same with your opposite leg.
Standing Hip Flexor Stretch
Step 1
Stand up straight, bend your knees slightly and position your feet hip-width apart. Step your right foot forward 36 inches, stacking your right knee over your right ankle.
Step 2
Bend your left knee, lift onto the toes of your left foot and place your hands on your hips.
Step 3
Use your abdominal muscles to tilt your pelvis back and push your left hip bone forward, Lower your hips toward the ground to deepen the stretch. Hold this position for 30 seconds, switch legs and do the same with your opposite leg.
Supine Hip Flexor Stretch
Step 1
Lie supine on a mat. Bend your right knee and wrap your hands around your knee.
Step 2
Point the toes of your left foot toward the ceiling and keep your left leg still during this stretch.
Step 3
Pull your right knee toward your right shoulder. Keep your shoulders and hips on the ground while you do this. Hold the stretch for 30 seconds, switch legs and do the same with your left leg.
Tips and Warnings
- Do each stretch twice. The American College of Sports Medicine recommends two weekly stretching sessions.
Things You'll Need
- Mat
- Towel
References
- MayoClinic.com: How to Stretch Your Major Muscle Groups
- Yoga Journal: Get Hip About Flexors
- University Sports Medicine: Hip Flexor Stretches
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
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