Hip Flexor Stretches

hip flexor stretchesThe hip flexor muscles run along your upper thigh up to the bottom of the pelvis and are crucial muscles for anything from walking to jumping.

These muscles can easily tighten up, which can result in severe cramping in not only the pelvis but also the lower back muscles, which can ultimately result in extremely limited flexibility. To reduce seizing and the risk of sports or work out injury in this targeted area, hip flexor stretches are key.

Remember that it is especially important to seek the guidance of your doctor about hip flexor stretching exercises especially if you are experiencing any kind of hip pain.  The article will discuss hip flexor stretches for runners and how to incorporate other static hip stretches while reaching other areas of the body including both the soleus calf muscle and iliopsoas muscle.

Prior to any kind of stretching, start off with moderate to intense aerobic exercise, including walking, running, jogging, jumping, etc., to increase your heart rate and blood circulation to make sure the muscles are warm.

Kneeling Hip Flexor Stretch
If you want to know how to stretch the pelvis area, the kneeling hip flexor stretch is a great place to start. Cushioning your knees under a pillow or towel, kneel on the floor keeping your back erect.

Begin this particular stretch by lifting one leg and placing the other foot on the ground bending your knee to a 90 degree angle. Gently lean forward shifting your body weight on your front foot, producing a slight stretch across your thigh just below the pelvis.

These kneeling hip flexor stretches can be held up to 30 seconds at a time. Repeat with the opposite leg.

Standing Hip Flexor Stretch
This particular hip exercise is quite similar to the kneeling stretch described above. The only difference is that it requires you to stand with one foot placed on some kind of platform such as a bench. To execute this properly, you will slowly bring your knee to a bend by lunging forward.

It is recommended you keep your pelvis region aligned with your chest high as you push your pelvis forward. Hold for several seconds and repeat with the opposite side. The standing pelvic stretch also targets your soleus of the calves in addition to the iliopsoas muscle.

Keeping your torso upright, almost vertical will help you benefit from many of these stretches. Other kinds of pelvic stretching exercises include the static hip flexor stretch and the side lying hip flexor stretch.

We as a society experience too many hip replacements which have been the source to countless hip injuries.  In order to give ourselves a better chance of reducing this issue, these above mentioned tips can surely be beneficial.  By merely incorporating some of these stretches can be a wonderful way to not only increase your pelvic flexibility and reduce possible injury, but also to help target these specified flexor muscles.

In addition to rotator cuff exercises, these are some of the best hip flexor stretches for runners, for the simple reason that they can help open up your hips while lengthening them. Assuming that you are following these principles along with the proper guidance from a professional sports therapist or doctor, you will get the most from these stretches and feel much better in the long run.


AMA-ASSN.com: Pelvic Joint Rotation

Physio Advisor: Hip Flexor Pain

6 Responses to “Hip Flexor Stretches”

  1. Stella says:

    These are basic stretches but I didn’t realize I was doing them incorrectly until I read this post. Appreciate the information here.

  2. Danielle V. says:

    Just gave birth to my 1st child but am still experiencing hip pain. It’s been almost 1 month. Is this normal?


  3. Melissa S says:

    Congratulations Danielle on your 1st successful pregnancy! Some women, like myself, experience hip pain for years and others are less inclined to have such pain. Sometimes this can last a lifetime and other situations can be easier to manage. Check with your gynecologist. Wish you all the best and once again, congrats!

  4. Danielle V. says:

    Oh, that’s no fun! Will head over to my OBGYN first thing tomorrow. Thanks for the kind words!

    Danielle V.

    • JonJ says:

      This is actually a common problem for many women who have gone into labor. Definitely utilize some of the stretches written in this post and please make sure you seek further professional advice. Wish you all the best Danielle.


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