The hip flexor consists of two muscles, the Iliacus and Psoas Major, which originate from the pelvis or lower spine and attach to the femur. These muscles facilitate the forward flexion of the thighs, knee extension and flexibility and range of motion in the hips. Muscle weakness or damage contributes to lower back pain, pelvic instability, loss of flexibility and reduced range of motion. Engage in daily exercise to strengthen the involved muscles and tendons, and maintain range of motion in your lower back, hips and knees.
Half Kneeling Hip Flexor Stretch
Begin by kneeling on your right knee. Bring your left leg in front of you and bend that knee so that it forms a 90 degree angle. Place your left hand on your left knee and place on your right hand on your right hip. Engage your quadriceps and gluteal muscles and begin to lean forward. While performing this exercise, not not move your waist. Stretch your hip flexor muscle by tilting your hips forward and shifting your body weight onto your left leg. You should feel a stretch in the front of your hips and in the front of your right thigh. Hold this position for 30 seconds and switch legs. Perform one set of 10 repetitions, once daily to maintain flexibility in the hips and thighs.
Quadriceps Stretch
Begin by standing upright in front a wall. Use your right hand to grab your right ankle and place your left hand on the wall for support. Bend your right knee and use your right hand to pull your leg as far as possible towards your buttocks. While performing this stretch, contract your quadriceps muscles and keep your torso straight. At the apex of this flexion, hold for 15 seconds and return your leg to the starting position. Perform one set of 10 repetitions on each leg to stretch the quadriceps muscles and maintain pelvic stability and range of motion in the knees, thighs and hips.
Supine Hip Flexion Stretch
Begin by lying supine or backwards on a flat surface such as a bench. Allow the leg you would like to stretch to hang freely from the side of the bench. Bend the knee of the opposite leg and place both hands over that knee. Contract your gluteal and abdominal muscles and bring that thigh towards your abdomen. Continue this flexion and at the apex, hold for 10 seconds. Relax and repeat stretch on the opposite leg. Perform one set of 10 repetitions, once daily.
Heel Slide
Begin by lying on your back on the ground. Extend both legs directly ahead and place both arms at your side. Contract your thigh muscles, ensure the heel of your right leg remains on the ground and begin to slowly slide that heel towards your buttocks. At the apex of this movement, hold for 10 seconds and repeat on the opposite leg. Perform one set of 10 repetitions on each leg to maintain flexibility and range of movement.
References
- American Medical Association: Chapter 7, Functional Anatomy of the Hip Joint
- Roland Jeffery Physiotherapy Sports Injury Clinic
- MayoClinic.com; A guide to 10 basic stretches; February 2011
- Summit Medical Group; Hip Flexor Strain Rehabilitation ;Tammy White, MS, PT, Phyllis Clapis, PT;
- E-Rehab: Hip Flexor Stretches
- Kapi'olani Orthopaedic Associates: Hip Flexor Strain
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