• Performance Therapy Center

Hip Flexor Stretching

Your hip flexors are a group of muscles located at the top of your thigh that help to bring your leg forward, like with walking. These muscles are commonly tight in people who sit for long periods of time, like office workers and students. Tight hip flexors have been associated with low back pain and groin pain. Try these three exercises to decrease tension in your hip flexors.

1. Half kneeling hip flexor stretch.

While kneeling, lean forward while maintaining a straight spine until a stretch is felt in the front of the thigh.

2. Standing with foot on chair.

While standing with your foot on a chair, lean forward while keeping your back straight to feel a stretch in the front of your standing leg near the top of the thigh. This may be a good option for you if you have difficulty kneeling. You can also hold onto the back of the chair for balance.

3. Supine hip flexor stretch.

While lying on a table or high bed, hug one knee into your chest while dropping the other leg off the side of the bed. You should feel a stretch in the top of the thigh on the hanging leg. This is a good option if you have difficulty with standing balance on one leg.

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