Often called "hip flexors," the muscles in the front of your hips make up the iliopsoas group, which is made up of two muscles called the iliacus and psoas major, which are both the prime movers in thigh and trunk flexion. Because the psoas major has its origin at the lumbar region of the spine, it is also a very important muscle when it comes to promoting or maintaining good posture. Having tight hip flexors can cause lower back pain and increase your chance of acute injury. Try these hip flexor stretches used to increase flexibility by reducing tension in the front of your hips.
Kneeling Hip Flexor Stretch
Step 1
Place a folded towel or thin cushion on the floor and kneel on it with your left knee. Keep your left knee directly below your hips as you create a 90-degree bend at your right knee in front of your right hip. Once in position, shift your right foot about six inches farther from your body, increasing the angle at your knee.
Step 2
Engage your core and use both hands to hold onto your right thigh for balance. Without twisting your torso, shift your hips forward until you feel tension in the front of your left hip. Hold this position for 15 to 20 seconds as you breathe in deep through your nose and out slowly through your mouth.
Step 3
Return to the starting position and repeat one to two more times before performing on your other side.
Lunging Hip-Flexor Stretch
Step 1
Stand with your feet spaced hip width apart, with your toes facing forward. Place both hands on your hips and lunge your right foot forward. Lower your body until your right thigh is slightly higher than parallel to the floor.
Step 2
Engage your abdominals to hold your torso upright. Shift your hips slightly forward and tuck your pelvis under so that your tailbone points straight to the floor.
Step 3
Without twisting your spine, laterally flex your torso to the right and swing your left arm overhead. Continue to look forward and try to keep your arm in line with your left ear. Hold this position for 10 to 15 seconds while breathing in through your nose and out through your mouth.
Step 4
Return to the starting position and repeat. Perform this stretch for your right hip flexors by lunging your left leg forward.
Tips and Warnings
- Increase the intensity of the kneeling hip flexor stretch by leaning back slightly to create a hyper-extension of the spine once you feel tension in the front of your hip.
References
- MayoClinic.com: A Guide to Ten Basic Stretches -- Hip Flexor Stretch
- "ACE Personal Trainer Manual"; American Council on Exercise; 2003
- "Human Anatomy and Physiology"; Elaine Marieb et al.; 2007
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