The hip flexors are those muscles at the front of your leg that work together as a group to lift your leg at your hip joint. Tight hip flexors are a common problem resulting from constant sitting, walking and other forward-moving activities.
Kneeling Stretch
Step 1
Kneel onto your right knee with your left foot in front, in a marriage proposal position. Place your hands on your left thigh.
Step 2
Roll your pelvis under by tilting your pubic bone forward and up.
Step 3
Move your hips forward toward the front of the room until you feel a stretch in your right hip flexors. Hold the stretch for 30 seconds. Switch legs to stretch the left hip flexors.
Standing Stretch
Step 1
Stand in front of and hold onto a wall or sturdy rail.
Step 2
Bend your right knee and grab hold of your right ankle. Do not bend at your hip, but instead maintain a straight line from your head to your right knee.
Step 3
Gently guide your right heel closer to your buttocks until you feel a stretch in your right hip flexors. Hold the stretch for 30 seconds and then switch legs to stretch the left hip flexors.
Chair Stretch
Step 1
Place a pillow on a sturdy straight-backed chair. Stand 1 to 2 feet in front of the chair seat with your back facing it.
Step 2
Bend forward, bending your knees, and place your hands on the floor for support.
Step 3
Lift your right leg back and place your knee on the pillow, resting your right ankle against the chair back. Adjust your left foot, moving it backward or forward until your left leg forms a 90-degree angle from ankle to knee to hip.
Step 4
Place your hands on your left thigh. Gently press your torso up until you feel a stretch in your right hip flexors. Hold the stretch for 30 seconds. Progress slowly when performing this stretch if you have tight hip flexors, because of the stretch's intensity. Switch legs and perform the stretch on your left side.
Prince Albert
Step 1
Place a pillow next to a wall.
Step 2
Place your right knee on the pillow and rest the top of your right foot against the wall directly in line with your right buttock. Set your left foot on the floor, so that your left ankle is directly underneath your left knee.
Step 3
Place your hands on your left thigh for leverage and balance.
Step 4
Press your hands gently against your thighs to move your torso toward an upright position and your buttocks toward your right heel. Stop when you feel a stretch in your right hip flexors and hold the position for 30 seconds. Progress slowly when performing this stretch, as with the chair stretch, because the stretch can feel intense if you have tight hip flexors.
Things You'll Need
- Chair
- Pillow
- Wall
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