How To Gently Stretch The Hip Flexors

In this post:

  • a relaxing way to gently stretch the hip flexor muscles– the psoas, illiacus, and rectus femoris–without compressing the hip joint.

Author: Nick Ortego is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and assisted stretching.
Also find more on the Nick Ortego Fitness YouTube Channel

Hey it’s Nick Ortego here. I’m gonna
show you how to do nice easy gentle hip
flexor stretch using a table. You
can do this on the edge of your bed as
It’s gonna be in the Thomas Test
positions. That’s a way that we
trainers sometimes use to look at
whether you need to stretch your hip
flexors. Just sit on the edge of
the table or a bed, pull your knees up.
Make sure your butt’s really close to
the edge so that you can hang one leg
off like this. And from here you want to
pull your knee toward your chest such
that your lower back flattens out. Then
you’re looking at the leg that’s hanging.
The weight of the leg is gonna give you
a gentle hip flexor stretch. Also if you
want to test it: if your leg’s not hanging
at parallel with the floor, if it’s a
little higher than parallel with the
floor, that’s an indicator that your hip
flexors are tight and needs some
stretching. Also if your shin is hanging
like this more than like this. It’s not
really vertical, if it’s kind of 20
degrees or so away from vertical it’s an
indicator that your two-joint hip
flexors (ie your rectus femoris and your
quad) is tight and could use some
stretching. Then you just hang the
other side off and breathe in a slow
gentle way allow your abdomen to expand
on the inhale see the abdomen is expanding
on the inhale and retracting on the
On that kind of stretch it’s pretty
gentle you can go for a longer duration
You can go for like two three even up to
five minutes and it won’t be a problem
Another way that you can intensify it a
little bit as if you take ankle weights
put an ankle weight on the leg you’re
trying to stretch. This is a three pound
ankle weight. I wouldn’t go above like a
five pound ankle weight. Then just
let that leg hang so the weight of the
leg plus the weight of the ankle weight
is helping you stretch your hip flexors.
Give that try and if you got any benefit
from this video leave a comment below. If you like to get more content that’s
not available on the blog or the regular
YouTube channel, then click the link
that’s connected to this video you’ll
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