Hip Flexor Stretch

Beginner Level

One of the most common side effects of today's seated workers is a tendency towards excessive tightness in the "hip flexors".  The hip flexor muscle group consists primarily of five muscles (1): psoas major, iliacus, rectus femoris, tensor fascia latae and sartorius (longest muscle in the body). 

Anytime a muscle group is excessively tight or loose postural dysfunction follows.  Eventually, pain may result from compensatory movement patterns, repetitive stressors and general overuse.  Specifically to the hip flexors, the impact on the low back and pelvis are significant and can result in symptoms of low back pain.  Additionally, according to Vladimir Janda, world renowned physiotherapist, the most common cause of postural problems can be found in the pelvis region (2).

Consistent and proper stretching of the hip flexors can alleviate many of the problems associated with issues in the lumbo-pelvic-hip (LPH) region.

To perform this stretch simply sit on the edge of a table, bring up one knee towards the chest, and lie back on the table, allowing the opposite leg to hang down.  In some cases, very  tight hip flexors will manifest themselves by the hanging knee not dropping below the edge of the table.

An assisted version of this stretch can be achieved by having a second person gently press down on the hanging knee while simultaneously pushing up on the bent knee.  Be careful not to apply too much pressure...  This stretch can be painful if the hip flexors are tight.

References: 

1.  Michael Boyle, Understanding Hip Flexion, Personal Training on the Net, July 2006.

2.  Paul Chek, Equal But Not The Same: Considerations When Training Female Clients, Correspondence video course.  C.H.E.K Institute, Vista, CA.

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