Our stretch of the month series aims to show you how to safely work on your aching or over-worked muscles through stretching. Coupled with regular massage, stretching can help warm the body up, reduce the risk of injury, and even calm you down!
This month’s muscle is: The hip flexor
What does this muscle do?
The hip flexors are a group of muscles that help you bend at the hip and lift your knees up.
How can it be stretched?
- Kneel down with one leg in front of you with your knee bent, ensuring your front knee is over your foot.
- Maintain good posture by tightening your stomach muscles and your buttocks and keeping your back straight.
- Slowly glide your hips forward with your hips while raising the same arm as the back leg toward ceiling until you feel a slight stretch in the front of your hip. Hold for around 30 seconds.
- When the stretch has eased, glide your hips forward a little further until you feel the stretch intensify – hold for a further 30-60 seconds.
- Repeat on the other side.
For a more intense stretch, and to incorporate the quad muscles, you can do this stretch with the back leg bent up against a wall, a couch or an exercise ball.