Top 5 Stretches for Tight Hip Flexors

Top 5 Stretches for Tight Hip Flexors

Having tight hip flexors can cause lots of problems that spread throughout your body. Tight hip flexors can lead to lower back pain and sometimes leg pain. Your hip flexors can get tight through time from any type of extended sitting. Sitting at a desk all day or driving for multiple hours a day. Other ways your hip flexors get tight is through repetitive shortened hip flexor motions like distance running and repetitive leg movements. It is vital for your long-term mobility health to keep your hip flexors limber. Here is a tight hip flexor test called the Thomas Test if you aren’t sure whether your hip flexors are tight or not.

I recommend stretching your hip flexors daily for 5-10 minutes. This is a great program you can follow at the end of each day to help ease your hip pain. Each stretch should be held for 5-10 slow deep breathes increasing your range of motion as you exhale and holding that position on the inhale. You can go through the circuit one time or multiple times. I also recommend repeating any exercise that is a struggle for you.

The Top 5 Stretches for Tight Hip Flexors

spiderman lunge for tight hip flexors

Spiderman Lunge

  • Start in a plank position on your hands. 
  • Bring your right leg up to place your foot on the ground outside of your hand. 
  • Gently place your left knee on the ground. 
  • Hold this position pushing your hips into the ground and start turning your core to the right pushing the hip flexor towards the ground in different positions. 
advanced Spiderman lunge for tight hip flexors

Spiderman Lunge – Advanced

  • Start in the Spiderman stretch with your right leg forward.
  • Lift your right arm and reach towards the ceiling allowing your body to open up and twist into the left hip flexor even more. Remember to relax and breath through this stretch.
frog stretch

Frog Stretch

  • Starting position for this stretch is on your elbows and knees. 
  • Let your knees slide out to the sides while maintaining a bend in your knees more than 90 degrees with your feet closer to each other being narrower than your knees. 
  • Once you are in the frog stretch position you will want to push your hips and butt backwards towards your feet increasing the stretch in your groin and hold for a complete breath. 
  • Then move your hips forward to increase the stretch in your hip flexors and hold that for a full breath. Try to slide your knees out further and repeat for 5-10 breathes in each position.

Image from Yoga Basics

lying pigeon pose

Pigeon Pose

This is a yoga pose that is a great stretch to help with loosen and decrease hip pain. 

  • This stretch starts in a plank position on your hands and feet. 
  • Bring your right foot forward until your knee is on the ground in-between your hands and place your right shin on the ground with your foot tucked into your leg. 
  • Slide your left leg backwards as you lean forward extending your arms out in front of you with your body lying on the right knee. If this is too intense you may have to stay upright until your body is loose enough to extend your leg back and lie forward.

Lying Quad Stretch 

This stretch is named as a quad stretch however will stretch both your hip flexor and quad targeting whichever muscles are tighter. 

  • Start this stretch by lying flat and face down on the floor.
  • Bend your right leg towards your butt as far as possible.
  • Reach straight back with your right hand and grab your right ankle and pull your heel towards your butt. If you experience any knee pain STOP. (Make sure your heel is straight towards your butt and you are not pulling your leg out to the side twisting your knee.) If you cannot reach back and grab your foot you can put a band or towel around your right ankle and use that to pull with your right hand.
  • Once in this position you try to lift your right knee off of the ground to place more stretching into the hip flexor making sure your left hip does not lift off of the ground causing stress on your lower back.
licorice lunge the greatest hip flexor stretch

The Licorice Lunge 

The Best stretch for your hip flexors ever! If you were to only commit to 1 stretch a day for your hip flexors this would be that stretch! Introducing the “Licorice Lunge”. This is an advanced hip flexor stretch and you may have to work up to this stretch.

  • You are going to start this stretch with your right knee up against a workout bench or wall with your foot extended up the wall.
  • Bring your left leg into a lunge position. 
  • Sit upright in the lunge position putting both hands on your left knee. 
  • Slowly rock back and forth to loosen this position before we get into the stretch.
  • Sitting upright again perform a pelvic tilt by curling your butt under and pressing your hips forward.
  • With a pelvic tilt and pushing your hips forward and downward you will slowly lift your right arm up as high as possible to open the entire right side of your hip flexor.

If you need more guidance or want to learn more about how to stretch your hip flexors I recommend Rick Kaselj program. Unlock your Hip Flexor by Rick Kaselj

More from Hip Flexor Rehab:

Warning: The reader of this article should exercise all precautions before following any of the exercises from this article and website. To avoid any problems while doing the exercises, it is advised that you consult a medical professional. The responsibility lies solely with the reader and not with the site or the writer.

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