Knelling Hip Flexor Stretch

The Kneeling Hip Flexor Stretch is an effective exercise that stretches the hip flexors and the front of the thighs , and can help relieve tension in the lower back and hips. This is particularly useful for those who sit a lot or participate in activities such as running.

Correct Technique

How to perform the Kneeling Hip Flexor Stretch:

1. Begin in a kneeling position with your right knee on the floor and your left foot in front, with your left knee bent at 90 degrees.
2. Keep your hips straight forward and gently push your hips forward until you feel a stretch in your right hip flexor.
3. Keep your core active to avoid overstretching your lower back, and lift your chest up for better posture.
4. Hold the stretch for 20-30 seconds before switching sides.

Common Errors

• Overbend in the lower back: Keep your back neutral to avoid overloading the lower back.
• Lack of activation of the core: Ensure that the core muscles are activated to maintain balance.

Modifications and Variations

• Use support: If balance is a challenge, you can hold on to a chair or wall for support.
• Deeper stretch: Raise your arms overhead to intensify the stretch and open your chest more.

Repetitions and Sets

Hold the position for 20-30 seconds on each side, and repeat 2-3 times to release tension in the hip flexors and thighs.

Breathing techniques

Inhale calmly through your nose as you thrust your hips forward, and exhale slowly as you hold the stretch to relax your muscles.

Visual Tips and Angles

Watch this video for a demonstration of how to perform the Kneeling Hip Flexor Stretch with proper technique:

The video provides a guide to stretch the hip flexors in a safe and effective way.