As a ball-and-socket joint, the hip has the capacity for many different types of movements including abduction, adduction, external rotation, internal rotation, extension and flexion. When the hip flexes, the angle between the upper thigh and torso decreases. The muscles responsible for this type of movement are collectively known as the hip flexors. This group includes the iliopsoas, rectus femoris, tensor fasciae latae, sartorius, pectineus, adductor brevis, adductor longus and gracilis.
Lunging Hip-flexor Stretch
To perform the lunging hip-flexor stretch, kneel on the floor and place a towel under your kneecaps for cushioning. Move your right foot in front of you with both hands on your right knee for support. Let your hips descend toward the floor, keeping your right knee directly over your right foot. Engage your abdominals and lengthen your back, holding your torso as upright as possible. You should feel a stretch in the front of your left hip.
Muscles Stretched
When the pelvis is aligned properly in the lunge, the hip flexors that cross the top, front portion of the pelvis are stretched. As the tensor fascia latae does not cross the front of the pelvis, it is not adequately stretched in this position. Also, because this stretch requires the back leg to be extended in line with the hip, the adductor muscles -- those inner thigh muscles that also flex the hip -- are not in a position to be stretched adequately. This leaves only those hip flexors that both cross the front of the pelvis and extend down the front of the thigh: the iliopsoas, sartorius and rectus femoris.
Importance of Stretching
Because many individuals spend a great deal of time sitting with their hips flexed, the hip flexors have a tendency to become tight. Tight hip flexors tilt the pelvis forward, causing an exaggerated arch in the lower back. This can cause low back pain and snapping hip syndrome. Also, because of the postural imbalance, the hamstring muscles on the back of the thigh must work harder to stabilize the body. This can lead to hamstring strains.
Variations
For some flexible individuals, the traditional lunging hip-flexor stretch will not provide a satisfactory stretch. To make the stretch a bit more difficult, straighten your back leg, keeping your pelvis upright and abdominals engaged. Arching your upper back will provide an even deeper stretch to the hip flexors.
References
- “Preventing Dance Injuries”; Ruth L. Solomon, et al.; 2005
- “Dance Anatomy and Kinesiology”; Karen S. Clippinger; 2006
- “The Edge: Ben and Joe Weider’s Guide to Ultimate Strength, Speed, and Stamina”; Ben Weider, et al.; 2003
- “The 5-Minute Sports Medicine Consult”; Mark D. Bracker; 2011
- “Fundamentals of Sports Injury Management”; Marcia K. Anderson; 2002
- MayoClinic.com; Hip Flexor Stretch; February 2011
- “Gray’s Anatomy: The Anatomical Basis of Clinical Practice”; Henry Gray, et al.; 2005
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