Kneeling Hip Flexor Stretch by Physiotherapist Ryan Marrin
The kneeling hip flexor stretch is a great way to decrease tension in the front of the hip and thigh, and it will also decrease compression in your lower back. Here is how it is done:
- Kneel on one knee using a pillow or cushion underneath (the knee that is on the ground is the hip that you will be stretching).
- Tuck your tailbone underneath your body until you feel like your lower back is flat and you feel a big stretch along your thigh (the one you are kneeling on). Without losing the pelvic tuck, gently shift your weight forward until you feel the stretch. Again, you should feel this in the front of the thigh and up into the front of the hip. You should not feel anything in your lower back
Duration: Hold for 30-60 seconds do not hold your breath! Do this stretch 1-2x/day after activity.
Progression: If you feel like you need a little more, reach your arm overhead and lean away from the knee that is on the ground (i.e. if your right knee is down, reach overhead with your right arm and lean to the left)
*Never do an exercise that causes you pain*
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