Generic yoga position

Stretch of the month: Hip flexor

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?

  1. Kneel down with one leg in front of you with your knee bent, ensuring your front knee is over your foot.
  2. Maintain good posture by tightening your stomach muscles and your buttocks and keeping your back straight.
  3. 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.
  4. 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.
  5. Repeat on the other side.

Advanced stretch

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.


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