Your hip flexors are any muscles in your hip and thigh regions that flex the hip joints and decelerate those joints and muscles during hip and leg extension, according to physical therapist Michael Clark, CEO of the National Academy of Sports Medicine. These include your iliopsoas, quadriceps, adductors, sartorius, gracilis and tensor fascia latae. Stretching these muscles and adjacent ones minimizes your risk of back and knee pain and improves your hip joints' range of motion.
Kneeling Hip Flexor Stretch
Kneel on your left leg, and bring your right leg in front of you. Both hip and legs should be bent at about 90 degrees. Keep your torso tall and your chest up. Put both hands on your right thigh or knee, and shift your weight on your right foot, tightening your left buttock at the same time to stretch the hip flexors. Raise your left arm up to increase the stretch. Hold the stretch for three deep breaths.
As you maintain the stretch, lean your torso to your right, and bring the left arm over your head. You should feel the stretch in the left side of your body and your hip flexors. Hold the stretch for three deep breaths. Unwind your body, switch legs and repeat the stretch on the opposite side.
Front Hip Swings
Stand with your right side of your body facing a wall, tree or any support. Place your hand on it, and raise your left knee toward your ribs. Swing your leg back while keeping your leg bent. Gradually increase the range of motion, speed and the angle of your leg joint until your leg is straight. Perform the swing for 20 reps on each leg. Keep your posture tall, and do not move your torso or the standing leg. If one side feels stiffer and less coordinated than the other side, perform an extra on the tighter side, physical therapist Chris Frederick recommends, co-author of "Stretch to Win."
Lunge and Twist
Place your right leg on top of a step, table or similar platform that is as high as your hip joint. Shift your weight toward your right foot, and tighten your left buttock. Turn your torso to your right without moving your hip or legs. Bring your left arm to the outside of your right knee with both palms facing forward. Stand tall and hold the stretch for five to six deep breaths. Perform two to three stretches per side.
Expert Insight
Use a foam roller or a massage stick to break apart and loosen the connective tissues and muscles before you stretch. This method, called self-myofascial release (SMR), decreases tenderness and pain caused by trigger points and increases blood flow. Roll the area until the tenderness goes away.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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