Hip Flexors: How to Stretch
Given the nature of work in the modern world, many of us are guilty of sitting in a chair for longer than we should be. There are a plethora of reasons why this is problematic, one of which is that we are stuck in a position of hip flexion. In long periods, this contributes to feelings of tightness and tension in the front of the hip.
Sitting down for long periods is often unavoidable, so it is important to stretch regularly in order to alleviate and avoid aches and pains. In this “how to” video, Exercise Physiologist Lachie will walk you through two stretches that are awesome for stretching out your hip flexors.
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How Do You Do A Hip Flexor Stretch?
In order to get the most out of your hip flexor stretch, it’s important to understand how to manipulate your pelvis and use your hip extensors to stretch and lengthen your hip flexors.
Try these two variations of a hip flexor stretch after a prolonged day of sitting at a desk, or before your next workout to increase the range of motion in your hips, so you can move more freely.
Kneeling Hip Flexor Stretch
For your kneeling hip flexor stretch, move into a kneeling position as pictured. Make sure you aren’t leaning forward, as this will cause the stretch to target your pelvis and abdominal muscles. Tuck your hips under and squeeze the glute on the side of your top leg. This posterior tilt will pull the hip flexor muscle away, and help you stretch the tissue on the front of your quad.
For a bonus stretch, raise the knee of your bottom leg about an inch off the ground.
Hold your stretch for about 3 seconds, then rest. We recommend 3-4 sets, with 3 reps on each side.
Couch Stretch
For your couch stretch, you will need a couch, bench or something of a similar height to elevate your back leg, as pictured. Place one foot forward and for your second leg, place your knee on the ground and back foot on your couch. Squeeze your glute and tuck your pelvis for that anterior to posterior tilt, keeping the stretch in the front of your leg.
Complete 4 sets, with 5 reps on each side, holding each rep for 3 seconds.
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