The hip flexors are a group of muscles lying on the front of the hip and include the iliacus, psoas major, rectus femoris, sartorius, pectineus, tensor fascia latae, adductor longus and gracilis. When these muscles contract, they flex the hip joint so that the knee moves closer to the chest. The knee extensors cross in front of the knee and serve to extend, or straighten, the knee joint. In addition to the four quadriceps muscles -- the vastus intermedius, vastus medialis, vastus lateralis and rectus femoris -- the knee extensors include the tensor fasciae latae.
Principle of the Stretch
When you sit normally, there is a right angle between your torso and upper thigh, and your hip joint is flexed. If you spend most of your day in a seated position, your hip flexors become tight. Because one of the major hip flexors -- the psoas -- attaches to your lower back, tight hip flexors pull on the lumbar vertebrae and can lead to back pain. To stretch the hip flexors, extend the hip joint, bringing the thigh in line with the torso. To stretch the knee extensors, flex the knee joint, or bend the knee.
Basic Version
Stand with your right shoulder next to a wall or table. Use your right hand for balance. Bend your left knee and grasp your left foot with your left hand. Pull your foot toward your buttocks, with your bent knee pointed toward the floor. This action stretches the knee extensors. To stretch the hip flexors from this position, push your hips slightly forward and feel a lengthening in the front of your hip joint. Hold the stretch for 30 seconds. Then stretch the right hip flexors and knee extensors. As you perform this stretch, keep your knees together -- do not let the knee of the leg you are stretching drift off to the side.
Intermediate Version
Stand with your back to a desk, table or bench. Higher surfaces will produce a deeper stretch. Place a chair approximate 1 foot in front of you for support. Place your right foot on the surface behind you, with your right knee pointing toward the floor. Engage your lower abdominal muscles and tilt your pelvis so that there is a straight line in the front of your hip. Keep your knees together and hold the stretch for 30 seconds before changing legs. To make this stretch slightly more intense, bend your left leg.
Advanced Version
Stand with your back to a desk or table that is slightly lower than hip-height. Bend your right knee and place your right foot on the surface. Lean slightly backwards to place your hands on the surface behind you. Ideally, your right foot will touch your buttocks. Activate your lower abdominal muscles to support your spine and tilt your pelvis until you feel a stretch in the front of the right hip. Hold for 30 seconds, keeping your knees together, before changing legs. To intensify the stretch, bend your standing leg as well.
References
- “Knockout Fitness: Boxing Workouts to Get You in the Best Shape of Your Life”; Andy Dumas, et al.; 2009
- “Precision Exercises”; Brian P. Lambert, P.T.; 2004
- “Stretching Anatomy”; Arnold G. Nelson, et al.; 2006
- “Fundamentals of Musculoskeletal Assessment Techniques”; M. Lynn Palmer; 1998
- “The Back Pain Chronicles”; Paul Parsons; 2005
- “Dance Kinesiology”; Sally Sevey Fitt; 1996
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