Stretching hip flexors: 3 important exercises

Stretching the hip flexors is important: they perform essential functions in every movement. Here you can find out how you can stretch the muscle and thus prevent back pain.

In many training sessions, the hip flexors are neglected. Therefore, you should make a conscious effort to do stretching exercises for this muscle. Because it fulfills important functions and stretching it can prevent pain. Especially if we spend a lot of time at a desk or have incorrect posture, this can affect the hip flexors and limit our mobility and health.

Here we will show you three simple exercises with which you can effectively stretch your hip flexors and promote health.

Stretching the hip flexors: This is why the muscle is so important

The hip flexor is an anterior hip muscle. It originates at the back of the lumbar spine and then runs over the pelvis to the inner thigh. Without it, we would not be able to pull the leg up or, conversely, move the upper body towards the knee. The hip flexor ensures that we can swing our legs forward and back and is therefore essential for all walking and running movements.

In childhood we usually have very long hip flexors. That’s why as children we are much more mobile and can “contort” ourselves in different ways. The older we get, the more time we spend at our desk. The hip flexors shorten more and more when we don’t sit properly and we lack movement.

The result is poor posture, which can particularly cause us to overload our lumbar spine and therefore suffer pain in the lower back. To counteract this development, you should make sure you get enough exercise in your everyday life. You can also keep your hips flexible or even increase their mobility if you stretch your hip flexors several times a week.

This is something to keep in mind when stretching your hip flexors

When stretching your hip flexors, you should follow a few tips to avoid putting too much or incorrect strain on the muscles:

• Warm up the muscles before you start stretching. For example, you can do a short morning workout or go for a short run.

• Do the exercises slowly, controlled and cleanly. Avoid jerky movements.

• Breathe deeply and evenly. If you want to intensify the stretch, move deeper into the pose as you exhale.

• Only go so far that you feel a slight pull in your hip area. If a muscle hurts, you are already stretching it too much. (Even regardless of the hip flexor, it’s worth learning about proper stretching to avoid injuries).

You can stretch dynamically or statically. When dynamically stretching your hip flexors, you rock slightly back and forth in each position. This means that the muscle is alternately stretched and released again. When you statically stretch your hip flexors, you hold an exercise for 15 to 30 seconds.

Which option you choose depends on your individual requirements and needs. For example, dynamic stretching is a good warm-up before exercise, while static stretching is best done after a workout.

1. Stretch the hip flexors with the lunge

One of the most classic stretching exercises for the hips and legs is the lunge. You can also stretch your hip flexors with this.

How to stretch your hip flexors with the lunge:

• Your front leg is bent. The angle between your calf and thigh should be approximately 90 degrees. If the angle is too acute, your foot is too far back. This puts a lot of strain on your knee. You should avoid that.
• The back knee and calf are on the floor. The back of your foot is on the floor.
• Your upper body is erect. Make sure your back is straight.

Now breathe in and out deeply. With each exhalation you can move a little further into the stretch.

2. Lunge variation with twisted torso

With this slightly more complex exercise you can stretch your hip flexors even more intensively. By rotating your upper body, you also stretch your back muscles.

How to stretch your hip flexors with a lunge and twisted torso:

1. First come into a lunge position.
2. This time, lift your back leg so that the knee is in the air. Only your toes touch the ground. Your front leg should be bent at a right angle again.

3. Actively tense your back leg. This way you avoid putting most of your weight on the front leg.

4. Your upper body is initially straight. The look is forward. If the following movement is too difficult for you or causes pain, you can stay in this position.
5. With your right leg in front, place your left hand on the floor. If your left leg is in front, take your right hand accordingly.

6. Turn your upper body to the right and stretch your right arm vertically upwards. If you can, also turn your head to the right so that your gaze follows the outstretched hand.

7. Hold the exercise for at least 15 seconds and then switch sides.

3. Stretch the hip flexors: This is how to do it while lying down

You can also stretch your hip flexors in bed, for example shortly after waking up or before falling asleep. This way you can do something good for your hips without much effort.

1. Lie on your back.
2. Pull one leg towards your upper body. The other is stretched out flat on the ground.
3. Grab the bent leg with your hands and pull it firmly up towards your chest. You should feel a slight pulling sensation in your hip area.
4. Be careful not to fall into a hollow back.
5. Hold the exercise for 15 to 30 seconds and then switch sides.

You can read more tips for more mobility in our article on stretching for beginners: How to become more flexible

Edited by Freya Petersen

Read more on Techzle\.com:

• Hip pain: common causes and exercises to combat the pain
• Stretching exercises for legs: How to stretch your calves and thighs
• Yoga for the home office: These 4 exercises relax you

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