You are probably sitting at a computer right now as you read this article. At this moment your hip flexors are shortened and contracted and will remain in that position until you stand up. At some point after reading this article, you will stand up from your chair, using your quadriceps. You will then walk, again using your quadriceps and hip flexors. You may climb up or down some stairs to reach your car or train, once again using these muscles. If you have to stand in a grocery or bank line, these muscles contract to keep you upright. When you sit down, the muscles contract so you can control the downward momentum of your buttocks and not flop down into the chair. With all that work every day, your quadriceps and hip flexors can become tight.Stretching Order
Stretch the larger quadriceps muscles before stretching your hip flexors. Tight quadriceps will tend to overwhelm the hip flexors, making it difficult to isolate the smaller muscles. If you perform the hip-flexor stretches first, you are stretching the quadriceps and failing to adequately stretch the hip flexors. Although the quadriceps can probably use additional stretching, over time, neglecting the hip flexors can lead to hip and back pain.
Standing Quadriceps You should feel the quadriceps stretch in the front of your thigh from your knee to your hip. Stand in front of a wall or countertop. Shift your weight slightly to your left leg. Bend your right knee and bring your foot up toward your buttocks. Reach your right arm behind you and grab your right ankle. Try to keep your knees in line with each other. If you must keep your right knee forward at first, gradually work toward bringing your right knee back. Slowly pull your ankle closer to your buttock. Do not bounce or tug on your leg. Once you feel a stretch, stop, and hold the stretch for 20 to 30 seconds. Repeat the stretch on your left leg.
Prone Quadriceps
This stretch is similar to the standing quadriceps stretch, but the position of your body against the floor can help you maintain good form throughout the exercise. Lie face-down on the floor. Bend your right knee. Reach behind your back with your right hand and grab your right ankle. Gently guide your foot toward your buttocks. Stop when you feel a stretch in your quadriceps. Hold the stretch for 20 to 30 seconds. Repeat the stretch on your left leg.
Standing Hip Flexor
You should feel the hip flexor stretch in the top part of your thigh and the front of your hip. Kneel on your right knee with your left leg bent in front for stability. Lift your chest, creating a straight line from your right knee up to your right shoulder. Tuck your buttocks under and press your pelvis forward. Pull both shoulders back slightly to isolate the right hip flexor and keep your quadriceps from taking over the stretch. Do not bounce or tug on your leg. Once you feel a stretch, stop, and hold the stretch for 20 to 30 seconds. Repeat the stretch on your left leg.
Bench Hip Flexor
If you have knee problems, you may find this stretch more accessible than the standing stretch. Sit on the edge of a bench. Lie back, as you bend your left knee in toward your chest. The bench supports your head, back and upper-buttocks. Allow your right leg to dangle off of the bench. Relax your right leg and allow gravity to gently pull your leg toward the floor. Hold the stretch for 20 to 30 seconds. Repeat the stretch on your left leg.
