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Four Great Stretches for Your Hip Flexors

Pigeon Pose Stretch:

This stretch targets the psoas muscle, which is one of the major hip flexors. It's a great way to release tension and improve hip mobility.




Woman in Pigeon Pose stretch

Here's how to do it:

  1. Start on all fours with your hands shoulder-width apart and your knees hip-width apart.

  2. Slide your right knee forward between your hands, placing your right shin parallel to the mat and your right foot flat on the floor behind your left knee.

  3. Lower your left hip towards the mat, stacking your left leg directly behind your right. You can rest your forearms on the mat in front of you or reach your arms overhead for a deeper stretch.

  4. Keep your chest lifted and your spine long. You should feel a stretch in the front of your right hip.

  5. Hold for 30 seconds to 1 minute, then repeat on the other side.

Tips:

  • If you feel any pain in your knees, place a pillow or blanket under your front knee for support.

  • You can adjust the depth of the stretch by moving your right foot closer or further away from your body.

  • If you have difficulty keeping your balance, you can practice against a wall for support.


Supine Piriformis Stretch:

Lie on your back with both knees bent and feet flat on the floor. Cross your right ankle over your left knee. Gently pull your left knee towards your chest until you feel a stretch in your right buttock. Hold for 30 seconds to 1 minute, then repeat on the other side.


Frog Pose Stretch:

Start on all fours with your knees hip-width apart and your toes pointing outwards. Sit back onto your heels, keeping your chest lifted and your spine long. You should feel a stretch in your inner thighs and groin. Hold for 30 seconds to 1 minute.


Figure-Four Stretch:

Lie on your back with both knees bent and feet flat on the floor. Cross your right ankle over your left thigh, just above your knee. Gently pull your left knee towards your chest until you feel a stretch in your right hip flexor. Hold for 30 seconds to 1 minute, then repeat on the other side.


Keep Moving


Remember to listen to your body and stop any stretch if you feel any pain.  If a muscle is damaged, longer stretches like these should be replaced by an alternate form of stretching.

Contact Performance Care Stretch Clinic for a personalized stretch plan

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