Tight hip flexors cause a compromised range of motion during walking and running. In addition, this can also lead to an anterior pelvic tilt, and lower back pain can develop. Lengthen these muscles with dynamic and static stretches. Static stretches are held, and dynamic stretches are performed in motion.
Overhead Squat
The overhead squat is an assessment tool used by fitness professionals to determine muscle imbalances. It also helps loosen tight hip flexors. From a standing position with your feet slightly wider than shoulder-width apart, hold a barbell or broomstick above your head with your arms fully extended. Slowly lower yourself down into a squat until your thighs parallel the floor and stand back up. Repeat for a series of repetitions.
Reverse Lunge with Twist
A reverse lunge with twist is a dynamic stretch that lengthens your hip flexors and hamstrings simultaneously. While standing with your feet together, interlace your fingers behind your head and take a long step backward with your right foot. Slowly lower yourself down and lightly place your knee on the floor. Twist to your left side as far as possible, twist back to center and step back to the starting point. Repeat on your other side and alternate back and forth. For a variation, clasp your hands and extend your arms above your head.
Stationary Lunge Hip Flexor Stretch
This is a static stretch performed from a kneeling position. After placing a folded towel on the floor, step forward with your right foot, bend your knees and place your left knee on the towel. The top of your left foot should be flat on the floor at this point. Place your left hand on your hip, right hand on your thigh and lean forward slightly to stretch the hip flexors. When doing this, keep your core tight and back as straight as possible. After holding for 30 to 45 seconds, slowly release and switch sides.
Swings
Leg swings are dynamic hip flexor stretches that are performed from a standing position. After placing your hands on your hips, raise your right leg and swing it back and forth in front of your body in a steady motion. After doing a set of reps, switch sides. Once you have worked both sides, do another set, but this time swing your legs forward and backward. To make it easier, place your nonworking foot on a step for clearance. If you lose your balance, lightly hold onto a wall or chair.
Straddle Stretch
The straddle stretch is performed from a face-down position on the floor. After placing your hands shoulder-width apart on the floor, place your feet sole to sole behind you and rest your inner shins and knees on the floor. Slowly lower your hips down as far as possible and straighten your arms. Hold for 30 to 45 seconds and slowly release.
Extended Triangle
The extended triangle is a yoga pose that stretches the hip flexors. While standing with your feet three to four feet apart, turn your right foot out 90 degrees and slightly turn your left foot in. Keeping your hips in line with your shoulders, bend laterally to your right side. As you do this, slide your right hand down your right thigh and fully extend your left arm above you. Look up past your fingers and hold for 30 to 45 seconds. Slowly release and switch sides. When doing this stretch, keep your legs straight.
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