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Hip Flexor Stretch


The Hip Flexor Stretch is one of the most important of the lower body. Having this muscle tight can lead to instability in other areas of the body including the lower back.

Located at the Top of the Quadricep, the hip flexor is made up of three muscles Psoas Major & Minor and the Iliacus. These three muscles together are known as Iliopsoas.

Its prime job is to the upper leg towards the body when the body is in a fixed position and bring the body towards the leg (doing a situp or kicking a ball)

This muscle group play a huge role is such exercises as the squat, leg press and most lower body cardiovascular exercises. Follow the guidelines to keep this muscle loose and you will steer clear of problems.


Static/Active Stretch


Kneeling Hip Flexor Stretch:

A wall can be a great help if your new to this stretch. Plus a pillow under your knee helps reduce soreness!
  • Kneel down on leg, with one your left knee on the floor and your right foot on the floor. Posture tall.
  • Place your hands on your right knee for balance (use a wall if you require further balance) Take a deep breath in through your nose
  • As you exhale keep your posture aligned and lean forward with your body and bum in perfect flat alignment
  • The stretch will be felt in the front of the left leg
  • Hold here for 20-30 seconds
  • Repeat for the other side
 

Kneeling Hip Flexor Stretch on an Exercise Ball:
  • Exactly the same movement however the exercise ball can be used as the perfect stabilizer and to extand the stretch a little further
You should always feel a nice tingling sensation during stretching, never take the stretch to the point of discomfort.






PNF & Dynamic Stretch


These movements pose a danger to the user and it is recommended you consult a Physician or Physiotherapist for PNF and/or Dynamic Stretching







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