Four Hip Flexor Stretches

Mar 1, 2023

 by Mike Barbato

I’ve got a feel-good email for you today …

…. because it’s packed with FOUR stretches that will open up your hips from every direction!

These all feel GREAT while you’re doing them, and they’re perfect for the next time you’re watching TV or want to unwind after work.

Before we dive in, here’s the deal with your hips: they can get tight either by being active (weight lifting, biking, etc.) or inactive (sitting, driving or standing in one place).

And that tightness can set you up for a chain reaction of pain and/or discomfort:

  • Sore knees
  • Low back pain
  • Sore glutes
  • Pain and shuffling when you get up and walk

If you experience any of these, you’re going to LOVE these stretches…

Relaxing Hip Opening Stretches:

  1. Couch Hip Flexor Stretch

Get into a half-kneeling position on the floor. Your left knee should be on the couch, with your right leg in front of you, knee bent at a 90-degree angle, and right foot on the floor.

Tuck your pelvis slightly to keep your spine aligned as you feel the stretch in your hip flexor. Hold for 2-3 minutes.

Next, target your inner thigh by moving your right leg out to the side so that your right foot is pointed slightly toward the side wall. Gently let your body sink toward your knee, and hold for 15-30 seconds, then return to the starting position. Repeat on the other side.

  1. Figure Four Wall Stretch

Lie on your back on the floor, your knees bent and one foot on the wall. Your arms should be stretched straight out to your sides from your shoulders, palms facing up.

Cross your left leg over your right, with your left ankle on your right knee. Gently press your left knee away from your body to increase the stretch while allowing your hips to drop to the floor. 

Hang out for 2-5 minutes  and repeat on the other side.

  1. Seated Butterfly Stretch

Sit on the floor with your legs folded in front of you. Sit tall, and brace your abs to keep your spine stable.

Tip forward from your hips, lowering your elbows so they rest on your inner thighs to press your legs toward the floor.

Keep your spine and neck aligned. Hold for 15-30 seconds and return to the starting position.

  1. Hamstring Wall Stretch

Lie on your back on the floor, your legs straight up on the wall. Your should be locked to keep the stretch.

Hang out for 5 minutes or so and when you start getting loose, you can slide you hips closer to the wall.

Try doing those exercises 2-3 times a week. Your hips (and core!) will thank you.

Committed to your success,