Exercise & Fitness
Best exercises for how to stretch hip flexor

Best exercises for how to stretch hip flexor

Best exercises for how to stretch hip flexor

Hip flexor injuries have plagued runners since the beginning of time, which is why it is important to understand how these injuries are caused and what we can do to prevent them.

The hip flexor is an area that has become more and more susceptible to tightness due to modern habits. A lot of people sit in a chair for 8 hours a day, and often a chair that doesn’t allow you to keep good posture all day either.

The outcome of this is your hip flexors will become tighter and be at risk for a strain unless you perform stretches.


Typically, there are two main types of hip flexor injuries for runners, strains which occur as a result of an awkward movement, or overuse injuries like hip flexor tendonitis which can be chronic.


To determine exactly which injury you have sustained or are worried about, first, you must diagnose your injury by looking through the different symptoms and anatomical causes behind the injuries.

Once you know what you are concerned about you can move on to the following sections to learn how to prevent injuries.


There are a few immediate things you should do if you suspect you have hip flexor tendonitis:

1-Stop all activity IMMEDIATELY; this is an injury that cannot heal without rest.

2-If you feel pain stretching, stop performing stretching, this will only aggravate the injury

3-Ice the area; this should help bring down some inflammation.


If you have tight hip flexors, then you will more than likely have back pain. The hip flexors attach to the lower back on the inside.

If your hip flexors are tight, then they are pulling the back forward. This means that the discs in the lower back are under a lot of pressure as the muscles pull the back into a lordosis. This means that the bottom is sticking out, and there is a large rounding out of the back.

You should be performing these stretches every day for at least five minutes if you can do up to 10 or 15 minutes even better.


1-Stretches Lying Down.


This is a great stretch to start off with because it’s so gentle and natural for your leg. To perform it all you need to do is start off lying down on your back, try to take some slow, relaxed breaths until your body become relaxed.

Once you feel ready to lift up one of your legs, allow your knee to bend, then place both your hands just behind the knee and gently pull upwards towards your chest until you feel a good stretch.

You can hold this stretch for as long as you’d like, typically recommended is around 20 seconds and then try to go further after a short break. A key thing to note about this stretch is that if you feel any hip flexor pain, stop immediately.


2-Stretches Sitting.


Many people initially classify this as a groin stretch, but remember some of the Hip Flexor muscles are also considered groin muscles, which is partially why this is a great stretch. Secondly, if you have tight Psoas muscles, you will also stretch those in this position.

To perform the butterfly stretch sit on the floor with your legs outstretched. Begin by shaking out your legs and taking a few deep breaths. To initiate the stretch, pull in both your legs until the bottoms of your feet are touching, this should force your knees out.

Increase the stretch as required by putting your hands on your feet and pushing down on your knees. Hold for 20 seconds then shake out your legs again and repeat once or twice more.


3-Stretches – Standing.


Standing stretches are astounding at focusing on the internal center muscles around the pelvic region. Here are two of the best stretches you should incorporate into your stretching.




This is one of the best Hip Flexor stretches. The reason for this is that it works, and is worth reiterating. Perform this stretch by standing upright initially, and then taking a large but comfortable step forward.

Next, descend into a lunge position where your front knee is at an approximately 90-degree angle.

Now push your lower hips forward until you feel the stretch and hold the position for up to 30 seconds. Just three sets of this stretch alone will do wonders for your flexibility.


5-Lunge Twist.


This final stretch is similar to the lunge stretch above, but with an advanced twist on it.

It will look very similar to a lunge, but instead you can allow your back leg knee to rest on the ground. Try to keep your upper torso upright and then lift the arm of the lowered leg over your head.

You will know immediately if you are doing this correctly, as this stretch targets several of your muscles, even the hard to reach Tensor Fascia Latae.


6-Static Stretches.


This is a special type of stretches performed using a resistance tube or band that can be used both as a stretch and strengthening exercise at the same time.

To perform you need to attach one end of the band to a wall or anchor point and the other end to your ankle. Next, lift up your knee as high as you can and hold the position for 10-15 seconds.

You should not only feel a stretch, but also fatigue in your Hip Flexors.


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To recap, you do not need to perform every single one of these exercises every day. Listen to your body and how it responds after a week or two of stretching and adjust accordingly.

If you stick to a good schedule, I am confident you will see incredible improvements in your hip mobility doing just a few of these Hip Flexor stretches and prevent a potential injury.

The one good stretch that you should try is to get on one knee, bring your other leg up to 90 degrees and push forward through your hips. This targets your hip flexors.

Because it is a very strong muscle, you need to make sure that you hold the stretch for a long time to get any benefits. Information is power; you owe it to yourself and your body’s health to understand your injuries.

If you can understand injuries, you can diagnose them faster, treat them better, and recovery to the highest possible levels.


Do you want to learn more about how to stretch hip flexor click here 

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  1. […] with the right combination of exercises. Muscle activation, mobility exercises, PNF and Dynamic Stretching exercises are some of the useful tools the author of this program offers you along with preparing you for […]


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