Hip Flexor Stretches

The hip flexors are a group of skeletal muscles that flex the femur (thigh bone), that is pulling the thigh and knee up towards the hip. Sitting for long periods or jogging keeps these muscles in a shortened position, creating tight muscles. You can stretch these muscles through stretching and through exercise. Overdeveloped and tight hip flexors can contribute to lower back pain by causing the pelvis to tilt forward. To counteract this, you must stretch the hip flexors and strengthen the abdominal muscles. This will reduce pelvic tilt and decrease lower back pain. Strengthening the lower back can also help improve the balance between the muscles of the hip region.

 

Outdoor Stretch Place hands on left thigh and copy Ol, in the picture. Hip Flexor A Press hips forward until you feel tension in the front of your right thigh. Hold for 20 to 30 seconds, then switch sides.

 

hip flexors Butterfly Stretch Sit down on the floor, keeping your back straight. Bring the bottoms of your feet together in front of you so your legs form a diamond. Feel your inner thighs open up, so knees are comfortable (about level with elbows) and hold the stretch for 20 to 30 seconds. Bring your knees off the ground slowly so they are almost 90 degrees from the floor and hold for two seconds. Then lower knees back down so they are about level with elbows again and hold for 20 to 30 seconds. Repeat sequence three more times.

 

Lying Stretch for very tight hip flexorsPilates in St Albans Hip Flexor Stretch 55 Lie on your back with both legs extended and engage your core muscles as you do in your Pilates class. Bring your knee into your stomach and hold for 20 to 30 seconds. Relax and swap to stretch on the other leg.