Hip-flexor Stretches

With the weather warming up more people are out and about getting active. This means more biking, rowing and activities you use your hips to do the work so here are a couple of stretches to help you out.  They are great because you can do each day before you roll out of bed or before you hop into bed in the evening.

Lying Hip-flexor stretch:
A. You can either lie on your bed or a mat on the floor in a fetal position, with your head on your pillow or even a folded towel. Hold your left ankle with your left hand (if you are unable to reach your leg with your hand you can use a towel or strap wrapped around it to hold it and stretch). Keep your right knee at a 90 degree angle (you can hold this leg in place with your right hand if needed).

 B. Take a deep breath and tuck your pelvis under slightly while gently pulling your leg back until your knee is slightly behind you and your thigh is parallel to the floor. Avoid arching your back during this stretch. Exhale and hold the stretch for 5 seconds, then bring your knee back up toward your chest again.  Repeat up to 10 reps on the one side and then switch sides.

Not Out of Bed Hip-flexor stretch:

Lie on your bed on your back looking up at the ceiling. Make sure you are on the edge of your bed side. Stabilize yourself as you lower your foot off the edge of the bed to the floor. This will gently stretch out your hip flexor. Hold this position for 40-60 seconds. Then rotate around on the bed facing the opposite direction and repeat with the other leg.