Hip flexor stretches are one of the most recommended and used stretches for athletes of all types, as well as those undergoing various forms of physical therapy. Your hip flexors are the muscles on the front of your upper leg that connect to your pelvis and assist with the raising of your knees and the bending of your waist. These muscles are involved in many common body movements and, as a result, are integral to healthy body function. Improper stretching of these muscles may cause knee injury if your knees are not properly supported.
Basic Hip Flexor Stretching
The most traditional and recognizable hip flexor stretch is the basic lunge. To begin this stretch, kneel on your left knee. Set your right foot in front of you so that your thigh and calf make a 90-degree angle. Place your right hand on your right leg and your left hand on your left hip. Do not bend at the waist. Tighten your abdominal muscles and straighten your back. Slowly shift your weight toward your front leg and feel the stretch in your left thigh. Hold the stretch for 30 seconds, then stretch the other thigh in the same manner.
Elevated Hip Flexor Stretching
Repeat the basic hip flexor stretch but keep the left knee off the ground by just a few inches. Do not extend your right leg as far as before, and keep your entire body positioned a foot or two higher off the ground. Lower your body down slowly until you can easily feel the stretch, but do not touch your knee to the ground.
Basic Padding
The most convenient and simple way to protect your knee during basic hip flexor stretching is to position a folded towel underneath your knee. For the most effective padding, fold the workout towel into four layers and position it evenly between your knee and the floor. Other items such as yoga mats may work as well and may not require folding due to their superior cushioning.
Knee Wraps and Braces
For support during both the basic hip flexor stretch and elevated stretching, knee wraps and braces may be applied that offer varying levels of support for injured knees or knees at risk of injury. The most basic knee support of this type is a simple elastic wrap that slides over the leg and fits around the knee. These can be customized with straps, additional padding and patella support. Braces offer a higher level of protection and support, and come with an integrated support framework that limits motion and prevents future injury.
Posted in: Stretching Exercises