The hip flexors lie at the junction point between the upper and lower body, and they consist of two muscles -- the iliacus and psoas major. Known also as the iliopsoas, this muscle group has a tendency to become tight with repetitive training. This in turn can compromise your range of motion, making it harder to run and perform daily activities. A hip flexor stretch will help you regain mobility and improve your movement efficiency.
Kneeling Hip Flexor Stretch
The kneeling hip flexor stretch is performed with your legs in a staggered position. The goal with this stretch is to slowly lengthen the hip flexor muscles in a way that is gentle and will not cause injury. This type of stretch is called static and it is best performed after workouts or anytime during the day.
Proper Technique
People often disregard the importance of proper technique when it comes to stretches. If you do not have the right body alignment and postural position, you run the risk of doing more harm than good. The kneeling hip flexor stretch is no exception. Your goal is to move to the threshold of pain and stop. If you try to go any further, you can injure yourself. Begin in a standing position with your feet together and arms at your sides. Keeping your back straight and eyes looking straight ahead, step forward with your right foot and lower yourself down by bending your knees. Carefully place your left knee on the floor as you flatten your left foot behind your body. Place your left hand on your hip and right hand on your thigh and move your hips forward. As you do this, you will feel your left hip flexor stretching. Hold for 20 to 30 seconds, slowly release and change sides.
Other Muscles Stretched
The quadriceps muscles sit in the front of the thighs and they consist of four parts -- the biceps femoris, vastus medialis, vastus intermedius and vastus lateralis. Because they perform the same function as the hip flexors, they get targeted as well with the kneeling stretch. If you were to pull up on your back leg while in the stretch, you will increase the emphasis on your quads.
Variation
A warrior I yoga pose is a variation to the kneeling exercise. This is done from a standing position without having to put your knee on the floor. Space your feet in a wide stance and raise your arms above your head with your palms together. Keeping your back leg straight, bend your front knee 90 degrees and lower your body down. As you do this, push your hips forward and slightly arch your back. Hold for 30 to 45 seconds, slowly release and switch sides.
Tips With Exercise
When doing the kneeling stretch, it is a good idea to place some form of padding on the floor to protect your knees. If you do the stretch on a hard floor surface, place a folded towel under your knee. You also have the option of doing the stretch on an exercise mat or rug floor.
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