Your hip flexor muscles are located on your upper thighs and just beneath your hipbones. They allow you to lift your knee and to raise your leg straight out in front of you. Hip flexors are constantly working to support your body, so they can get stressed, fatigued and tight. Many exercises work major muscle groups and tend to lack stretching for your hip flexors. Check with your doctor before doing hip flexor stretches.
Standing Lunge Stretch
To perform a forward lunge, start with your feet together and hands at your sides. Take a forward step in front of you with your left leg, keeping your toes pointed forward. Bend your left knee without allowing it to pass over your toes, and keep your right leg straight with your foot flat on the floor. Tighten your abdominal muscles to help keep your spine neutral, and hold this position for at least 15 seconds. Repeat on the other leg.
Hip Abduction
Lie face up on the floor with your left knee bent and foot flat while keeping your right leg straight. Gently lower your left knee away for your body until your feel a stretch in the front of your hip. Hold 20 to 30 seconds and repeat three to four times.
Bridge
If you have tight hip flexors, completing the bridge exercise will help relax them. Lie on your back with your hands by your sides. Keep your knees bent and feet flat on the floor with your feet under your knees. Tighten your abdominal and buttocks muscles, and raise your hips up to create a straight line from your knees to your shoulders. Squeeze your core, and try to pull your belly button back toward your spine. Maintain a straight line from your shoulders to your knees and hold for 20 to 30 seconds.
Hug Stretch
Lie face up on the floor. Bend your left knee and pull it into your chest while extending your right leg straight out in front of you. You will feel the stretch in your extended leg in the front of your hip. The goal is to eventually rest your right leg on the floor. Hold the position for about 20 seconds, and switch legs.
Bound Angle Pose
Sitting down on the floor, touch the soles of your feet together and let your knees fall toward the floor. Sit up tall and place your hands on the floor in front of you. Without losing the straightness of your spine, walk your hands forward and bend your upper body toward the floor while keeping your buttocks on the floor. Eventually, you might be able to come onto your forearms and your forehead will touch the floor with your arms extended in front of you.
References
- "ACE's Essentials of Exercise Science for Fitness Professionals"; Cedric X. Bryant and Daniel J. Green; 2010
- "Stretching Anatomy"; Arnold G. Nelson and Jouko Kokkonen; 2006
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