Description
This video demonstrates the standing hip flexor stretch. In general, the hip flexors are a muscle group that is over-shortened, most often from sitting all day! This stretch looks easy, but there is a trick to it that you need to do to ensure you get the right stretch.
What you should feel
You should be aiming for a mild-to-moderate stretch into the front of your hip. You want to make sure you keep the stretch intensity so that you can “relax into it” rather than tensing up your muscles due to discomfort.
Pain is not expected with these exercises, but some discomfort associated with the stretch is expected. Stop this exercise if you are unsure about what you are feeling or if it is painful in an unexpected way.
Standing Hip Flexor Stretch
Instructions
Here are the instructions and there is a video below that explains it all:
- You will need a stool, bench or stair to put on leg up onto. Depending on your balance, you may want to be beside something to hold on during the stretch. We aren’t testing balance here, just trying to get a stretch.
- Start off about a moderate step length away.
- Keep your feet pointing straight forward and step up onto the stool with one leg
- The goal is to go into a “lunge” position, so you may have to adjust your back leg a bit to increase your step length.
- Push your pelvis forward, keeping it level, to bring your back leg behind you a little bit more.
- THE TRICK: As you go forward, “squeeze your butt muscles” and lean backwards (VERY SLIGHTLY). This will ensure you get the stretch in the front of your hip! If you’re unclear about this and not feeling the stretch, make sure you watch the video.
- You should feel the stretch in the front of your hip!
- ANOTHER TRICK: If you want to increase the intensity of the stretch, you can try leaning (VERY SLIGHTLY) to your side (usually towards the side of the leg that is up). This may target the stretch for you in a better location, or make it feel like a better stretch.
Modifications
The Kneeling Hip Flexor Stretch is a good modification to this. Some people find the kneeling version easier, some don’t. I may recommend the kneeling version if you are struggling with this stretch!
Parameters
mdkPHYSIO provides specific parameters to all patients. In general, stretches should be held for about 30 seconds and performed 4 times in a row. Daily frequency varies depending on the issue, timing and how you respond to the stretch. A intense but comfortable stretch should be felt. I usually tell people a “moderate” stretch that allows you to “relax” while stretching. You should not be tensing up due to discomfort as you stretch as this will be less productive.
