How Do You Stretch Your Hip Flexors?


Quick Answer

Stretch your hip flexors by performing poses and movements designed to open up the tight muscles of the hips. Continuously progress to more challenging stretches, and stretch daily to increase flexibility, reduce the risk of injury, and diminish pain in the area.

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Full Answer

  1. Start with gentle stretches

    The happy baby yoga pose is a good beginning move that stretches the hips and opens up the lower back. Lie on the floor, raise your knees and bring your feet above the shoulders. Grasp your feet with your hands, and pull gently and evenly down towards the floor. The butterfly and extended wide squat are also other good warmup stretches.

  2. Progress to more challenging stretches

    Once the hip flexors are warm, or to get a deeper, more intense stretch designed for very tight hips, move to more challenging poses and stretches. Try the wide-legged split, open lizard and pigeon poses to engage multiple leg and thigh muscles while allowing the focus to stay on your tight hips.

  3. Add stretches into your daily routine

    Twice a day, perform a simple move to keep your hips limber and flexible between workouts. Lunge forward, then lower the opposite knee to floor. Push your pelvis forward until tension builds in the hip of the back leg. Raise that arm overhead, and hold for 10 to 15 seconds. Release, and repeat on the opposite side.

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