Stretching the front of your thighs can alleviate muscle and tissue stiffness that is common for those who sit often or are sedentary, according to the National Academy of Sports Medicine. Tightness in your thighs and hip flexors can cause your pelvis to tilt forward, resulting in an exaggerated curve in your lower spine that can cause low back pain. For the best results, incorporate movements that stretch your quadriceps, the lower part of the hip flexors and parts of your adductors.
Standing Hip Flexor Stretch
The standing hip flexor stretch stretches all the muscles and fasciae in the front of your thigh and your torso. It also moves your hip flexors in three dimensions to improve tissue extensibility. Stand with your left foot behind and with both feet pointing forward. Shift your weight toward your right foot and tighten your left buttock to increase the stretch in your left thigh and hip flexors. Raise your left arm above your head and hold the stretch for three deep breaths. Then lean to your right until you feel a stretch in your left side of your body from your armpits down to your left thigh. Keep your lower body in the same position and hold the stretch for three deep breaths.
Put your right hand on your right knee for balance, and turn your torso to your left while maintaining the leaning position. Hold this stretch for three deep breaths. Reverse the movement to return to the starting position. Perform this stretch twice on both sides of your body.
Standing Quadricep Stretch
The standing quadricep stretrch not only stretches your thigh but also increases stabilization strength in your standing leg and hip joint. Stand with your legs together, then bend your right leg behind you. Grab your right ankle from the outside and contract your left buttock to keep your balance. Keep your right kneecap pointing to the ground. Hold this stretch for five to six deep breaths. Perform two stretches on each leg. Maintain a tall posture as you hold the stretch.
Standing Hip Swings
This dynamic stretch contracts and flexes the thighs and hip joints, which elicits neural stimulation to your legs and hip. Coach Vern Gambetta, author of "Athletic Development," recommends that you perform this type of stretching before your workout to get your body and mind ready for the upcoming activity and to increase tissue elasticity.
Stand with your feet together. Put your right hand on a wall for support. Swing your right knee up to your ribs and swing it back with your leg bent. Tighten your left buttock to keep your body upright. As you swing back and forth, gradually straighten your leg until it is almost fully extended. Do not move your torso as you swing. Perform two sets of hip swings on both legs 20 times.
Warning
Too much stretching in your front thigh can cause your joints and muscles to become lax. This can cause hip and knee joint instability that can cause injury to your ligament and tendons in those joints, according to physical therapist Gray Cook, author of "Athletic Body in Balance."
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
