Knowing some good hip flexor stretches can help you if your hips feel tight. Hip flexors (muscles at the front of your hips) can get tight for a number of different reasons, including sitting down for a long time (at your desk, for example). If these muscles are tight then they can restrict the movement at the hips which can potentially cause aches and pains. This post will show you how to do 5 hip flexor stretches.

Watch the video or read more below:

Here are the hip flexor stretches you should try:

Exercise 1: Standing up

In step-standing, the right leg/foot in front of the left, make sure your hips are facing forwards (this helps isolate the muscles at the front of the hip), tuck the tailbone underneath and push your hips forwards. This should get you a stretch at the front of the left hip. Hold for 20-seconds. Repeat on the other side.

Standing exercises like this are great as you can do them on a daily basis e.g. while brushing your teeth.

Exercise 2: Using a Chair

(I’m sure we don’t need to say that the chair needs to be sturdy, rather than one on wheels!)

Place your right knee on the chair and step forwards with your left leg. Make sure your hips are facing forwards and tuck the tailbone underneath.

Look for a stretch at the front of your right hip and hold for 20 seconds. Repeat on the opposite side.

Exercise 3: Knee Hug

Laying down, hug your right knee to your chest and straighten the left leg to the floor/mat. Depending on where you’re tight, will depend on where you feel the stretch. For some, this may not produce a stretch sensation.

Hold for 20-seconds before repeating on the opposite side.

This is so easy to do before you get out of bed in the morning or when you get into bed at night.

Exercise 4: Knee Hug – Leg off a Bed

Laying down with your legs off the end of e.g. a bed, hug your right knee to your chest and keep your left leg hanging over the edge of the bed. This should get you a stretch-sensation at the front of the left thigh and hip.

The higher the bed, the more of a stretch you may feel as the left leg will be less supported.

Hold for 20-seconds before repeating on the opposite side.

Exercise 5: Knee Hug with a Foam Roller

Laying down on the floor, place the foam roller under the hips/pelvis and hug your right knee to your chest. As the foam roller lifts up the left hip, this should get you a stretch sensation at the front of the left hip.

Check how you’re feeling and if you’re comfortable or not in your low back with this one. If too uncomfortable, then choose one of the other stretches. 

Hold for 20-seconds before repeating on the opposite side.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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