HOW TO STRETCH THE HIP FLEXORS

1. KNEELING HIP FLEXOR STRETCH

This is the stretch I see most often performed badly. Kneel on the leg to be stretched and get stable. Hold on to something if you need to. The key is your pelvis position. You have to keep your pelvis level and not arch your back. Think about tightening your tummy and tucking your bum under. Then push forwards with the hip to feel the stretch in the front of the thigh. Do this for two minutes, four times a day, especially when sitting a lot.

2. RECTUS FEMORIS STRETCH

The rectus femoris (RF) is one of the four quad muscles, but is also a powerful hip flexor as well as knee extensor. The kneeling stretch above works most of the hip flexors, but not the RF. For this stretch, the principle of keeping the pelvis level with a tight tummy and tucked bum remain the same. Stand on one leg, grab the other leg at the top of the foot and bring it up to your bum, pulling across towards the standing leg for a quad stretch. Do this for two minutes, four times a day, if possible.