Restricted hip flexors can throw off your alignment and cause lower back pain, hip discomfort and stiff knees.
Foam rolling, dynamic stretching, and static stretching on a consistent basis can help improve hip flexor function and reduce your risk for injury.
Warm up prior to static stretching. You can do light cardio, foam rolling or a few hip mobility exercises.
Learn a variety of stretch options for people with different levels of flexibility. These stretches appear in order of flexibility required. Stick with the positions that seem realistic for you. Progress based on how you feel. Don’t push yourself into these positions.
1. FOAM ROLL QUADRICEPS
Foam rolling your quadriceps can help you warm up the area before you stretch.
Foam roll in 3 sections. Top, middle and lower. Breathe calmly and stay for 2 mins each leg.
2. HALF KNEELING HIP FLEXOR STRETCH
Half kneeling quad stretch is a great option for people with tight hip flexors.
Make sure your front knee is over your toe. Lift your chest and squeeze your glutes. Do this for 30 secs each leg
3. ASSISTED HALF KNEELING HIP FLEXOR STRETCH
Assisted half kneeling quad stretch is a great way to deepen the stretch.
You can use a couch, chair or bench. Bring your knee as close to the object as is possible. Do this for 30 secs each leg.
4. FOAM ROLLER PSOAS STRETCH
Foam roller psoas stretch helps relax your psoas.
Allow your body to drape over the foam roller. Gaze at the ceiling. Do this for 30 secs each leg.
5. BENT KNEE TO LOW LUNGE
This dynamic movement is ideal for runners.
Press through your heel to stack your knee over your ankle for a few seconds. Do 5 each leg.
6. STATIC LOW LUNGE
This isometric position strengthens your glutes while stretching your hip flexors.
Engage your glutes to hold this position. Breathe calmly. Hold for 20 secs each leg.
Stick with the positions that seem realistic for you. Progress based on how you feel. Don’t push yourself into these positions.
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