Hip Flexor Stretch

Here's a hip flexor stretch for the muscles that bring the knee to the chest (or the chest to the leg).

About the Hip Flexor Muscles

The hip flexors are an interesting muscle group in that they're located in what we commonly think of as two very different areas of the body. The psoas and iliacus lie deep in the abdomen, with the psoas originating from the lateral and front of the lumbar spine. The iliacus joins the psoas from its origin in the bowl shaped portion of the iliacus bone of the pelvis. These two muscles then travel down and attach to the inside of the upper leg (femur bone).

Working with these muscles in hip flexion is one of the quad muscles, the rectus femoris. This is the top center muscle of the quads and, because it crosses over the hip joint and attaches at the top front portion of the pelvis, it also acts in hip flexion. Like the hamstrings, the rectus femoris is a little unusual in that it crosses two joints, so it not only assists in hip flexion but is also helps straighten your knee along with the other quad muscles

Starting Position

Start this stretch on one knee with your other leg out in front as shown. You want to be sure your torso is upright and your hips are squared.

Finishing Position

While keeping your hips square and your torso upright (vertical) push your hips forward. To protect your knee, do not let it move beyond the toes. To get more stretch, move your back leg back. You may want to support yourself by placing your hands on your knee as shown.

As with all stretches don't force it, and take slow full breaths while relaxing into the stretch.

For more information or to schedule a Redmond massage appointment,
call me at (425) 861-7334.