View Full Version : how to stretch a hip flexor?
03-14-2008, 06:31 PM
not much else to say...
how do you stretch out a hip flexor?
I know how to fuck one up, I just don't know how to stretch it
03-14-2008, 06:35 PM
as i can recall i was thinking groin stretches help pretty good
03-14-2008, 06:50 PM
this one is a bit funky, but i'll do my best to explain it.
do a "lunge" so you're down on, say, your right knee (to stretch right hip flexor) and your left leg is bent 90 at the waist and 90 at the knee.
now move your body forward, so that your left knee bends more and your right leg ends up slightly behind you. the key as you do this move is to not bend at the hip at all as you do this, to force the hip flexor to stretch. having your hands on your hips can help with this, because you can feel your hips moving. you want your lower pelvis to rock forward, kind of a "fucking" motion. you should feel the stretch right in your hip flexor if you're doing it right.
i have no idea if that made sense, hope it was helpful.
03-14-2008, 07:25 PM
lie on your stomach with your knees bent so your feet are in the air. then have someone else lift up the knee that is on the same side as the hip flexor you want to stretch.
03-14-2008, 07:33 PM
Sit at the edge of your bed. Bring the knee of the side you do NOT want stretched toward your chest and hold it with your hands.
Rock back so you are laying down still supporting the knee to your chest. Now your lumbar spine is stable and the hip flexor of the unsupported leg is being stretched.
Hold 60 seconds. Repeat as desired.
03-14-2008, 07:43 PM
oh ninjabirdman nailed it that was what it was its just a lunge and you push your waist forward good call there
the psoas is shaped like a berm close to the hip so you need to get a little twist in the torso. best way to start; lunge and twist to the same side that your leg is back. if you don't twist you are only stretching your illacus. stretch your ql too b/c it sits on the backside of your psoas. the 2 will get glued together. lie side lying on the edge of bench, bed, couch, something; let your top leg drop off the edge behind you, and roll your top shoulder open to the sky as you reach over your head. stretch your piriformis as well, when the hip flexor gets tight it pushes the sacrum back and stretching and inflaming this. standing, cross your leg above your knee and try to touch your toes. *** if your hip flexors are really tight go get some ART on them it will hurt like hell but will get you past a lot of time stretching.
03-20-2008, 03:04 PM
Swimming. Try a little flutter kicking and some lite breastroke kicking. Worked for me.
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