Your hip flexors consist of a group of muscles that connect your pelvis to your thigh bones. When these muscles contract, or shorten, your thigh is lifted up toward your stomach. The hip flexors are utilized in many of your daily activities, such as walking or climbing stairs. However, this area is often under-stretched. Hip flexor tightness can lead to postural changes or even low back discomfort.
Dynamic and Static Stretching
You can increase the flexibility of your hip flexors through dynamic or static stretching. Dynamic stretching is often incorporated into a warm-up session and used to prepare the muscles for the movements that your body will experience in your workout session. Dynamic stretches may also help improve your coordination, strength, mobility and balance. They may also have a role in injury prevention. Static stretching involves moving into a position where the hip flexors are stretched beyond their normal length and then holding that position for at least 10 to 30 seconds. Static stretching should be reserved for the end of your workout. The main focus of static stretching is to improve your range of motion, but relaxation and tension release may be added benefits. Both types of stretching should be performed after your muscles have been properly warmed up. A few minutes of light aerobic activity will warm up the muscles and increase the elasticity of your hip flexors.
Walking Lunge
This dynamic exercise stretches the hip flexors, while preparing your other leg muscles for your workout. Take a large step forward with one foot and then bend both knees, lowering your hips slightly toward the ground. In the bent-knee position, the angle of your front leg should be close to 90 degrees. Your back leg should be placed far enough behind the line of your hips so that you feel a stretch in the hip flexors. Straighten your knees, lifting your hips back up and then step your back leg in. Repeat the movement with your other leg leading. Continue to alternate legs for a short distance. To increase the stretch in the hip flexors, lift your arms overhead as you bend your knees down.
Running Butt Kicks
This dynamic exercise is a variation of a jog or run. As you run forward, focus on lifting your heels all the way up to the back of your hips. Your weight should be placed in the balls of your feet and you may need to lean forward slightly from the hips. Try to lift your heels back repeatedly within a short distance.
Back Pedal
A slow, backward jog will allow you to increase the range of motion of your hip flexors. Start with small steps and then begin to open up your stride as you become more comfortable with this dynamic drill.
Standing Hip Flexor Stretch
This static stretch requires you to start in a similar position as the walking lunge. Place one foot back, slightly behind your hips. Create a small bend in both of your knees, and then focus on gently pressing your hips forward until you feel a slight pulling across the front of your hips. Repeat this stretch on your other leg.
References
- "ACE Personal Trainer Manual: Third Edition"; American Council on Exercise; 2003
- "ACSM's Resources for the Personal Trainer: Third Edition"; American College of Sports Medicine; 2010
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