Your hip flexor muscles constantly are functioning to support your body and allow you to lift your knee and raise your leg. If your hip flexors are tight, they will pull down and forward on your pelvis, which can cause the pelvis to tilt and cause low back problems. Performing some of the best hip flexor stretches can help with the tightness associated with hip flexors. Consult your doctor before beginning any new exercise.
Hug Stretch
Lie face up on the floor while bending your left knee and pulling it into your chest. Extend your right leg straight out in front of you so that you feel the stretch in the front of your hip. Hold the stretch for about 20 seconds and switch legs. Eventually, you might be able to rest your right leg completely flat on the floor.
Bridge
This exercise can help relax and stretch out tight hip flexors. Lie on the floor with your feet flat placing them under your bent knees. Place your hands next to your sides. Tighten your buttocks and abdominal muscles as you raise your hips. Imagine creating a straight line from your knees to your shoulders. Pull your belly button in toward your spine as your squeeze your core. Maintain this position for 20 to 30 seconds and repeat.
Standing Lunge Stretch
Start with your feet together and hands at your sides. Keeping your toes pointed forward, take a large step with your left leg in front of you. Keep your right leg straight and foot flat on the floor and bend your left knee without letting it pass over your toes. To keep your spine neutral, tighten your abdominal muscles. Hold this position for at least 20 seconds and repeat on the other side.
Hip Abduction
On the floor, lie face up keeping your right leg straight and your left knee bent with a flat foot. To feel the stretch in the front of your hip, slowly lower your left knee away from your body. Hold the stretch for 20 seconds and repeat up to four times.
References
- "Yoga Journal"; Get Hip About Flexors; Julie Gudmestad
- "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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