Thread: Hip flexor stretches

Backstory:

On wednesday nights, immediately after my b-dance classes at a local gym, this tiny little woman, who looks frail, teaches a workout that I stick around for. It's called "powerhouse".

This tiny, frail looking woman is a dancer herself, jazz, modern and ballet trained. when she takes off her outer layer, wow! toned beyond belief.

so this workout kicks my butt, in a very good way. it's very concentrated, works full core, using a variety of props. I love this workout!

However, my hip flexors are sore today from a series of exercises that involved sitting straight up, legs extended, feet flexed, raise one leg up about an inch or 2 from the floor, point flex, repeat, in different directions, etc.

So, what are the best types of stretches to release the hip flexors that I can incorporate into regular routines?

boy, that was a longwinded question!

Originally Posted by kina

However, my hip flexors are sore today from a series of exercises that involved sitting straight up, legs extended, feet flexed, raise one leg up about an inch or 2 from the floor, point flex, repeat, in different directions, etc.

So, what are the best types of stretches to release the hip flexors that I can incorporate into regular routines?

Lunges

Originally Posted by *Shira*

Lunges

as a stretch or strengthening?

I guess I was a little too concise! ..l;,

Lunges are good for stretching. Once you're in the lunge position, think of pressing the straightened hip down toward the floor, releasing in the thigh and hip.

Once you can do that easily, allow the knee on that leg to rest on the floor, reach behind you, and pick up the foot. If your quads aren't flexible, this will give you quite a quad stretch and you won't get much hip flexor stretch. But keep doing it, and over time once your quad loosens up enough to let you pick up your foot without too much protest then you'll be able to get some more stretch out of the hip flexor at the same time you're stretching your quad.

Another lunge variation is to place the forward foot on a stable raised surface, such as a couch or chair that's securely anchored against a wall. Your back foot should be far enough behind you to avoid hyper-flexing the forward knee. Then lean into it in a way that stretches the hip flexor on the side of the back foot.

thanks, that's helpful!

Yoga -- king pidgeon (the one where your torso is upright rather than resting forward) Perhaps bow pose.

Warrior 1 and bridge both stretch hip flexors as well, but I prefer pidgeon because you're stretching resting muscles rather than engaged ones.

Let me know if you need pics/descriptions for the above, I think they're fairly common.

Two hip flexor specific stretches.

1: (if you don't have knee issues - or us a cushion)

• both legs bent at right angles:
  one leg thigh parallel to floor, shin vertical
  one leg shin on floor, thigh vertical

• pelvis in neutral (very important or you don't get a stretch)

• push the upright thigh slightly forward until you can feel it (maintaining your pelvis), breath and as it releases push a little more

Repeat as required - and both sides

2: (Needs a firm raised surface - such as a bed or stage)

• Lie on the surface so your butt is right on the edge

• Hug one leg to your chest, hold the other one straight out over the edge and let its weight stretch the hip flexors

I second the pigeon pose! It's great for stretching the hip flexors

I do a sumo type squat. After squatting for a few seconds I then put my elbows on my knees and push them out to increase the stretch.

Originally Posted by Khaleela

I do a sumo type squat. After squatting for a few seconds I then put my elbows on my knees and push them out to increase the stretch.

Take care with squats - they can be murder on the knees.

Originally Posted by Lauren_

Yoga -- king pidgeon (the one where your torso is upright rather than resting forward) Perhaps bow pose.

I'm no yogi but the pigeon pose is the first thing that came to mind. It feels so good!

don't forget to square the hips in pigeon, warrior 1, etc. that's what really makes it work.
personally, i prefer warrior to pigeon b/c i hate my knee grinding into the floor. i concentrate on pulling the heel of the stretched leg back, to make the calf provide a lot of the support instead of the thigh.