(Main muscles involved: Psoas Major, Psoas Minor, Iliacus, Rectus Femoris, Pectineus, Tensor Fasciae Lata)
The following hip flexor stretches are designed to improve the flexibility of the hip flexor (psoas) muscles (figure 1). You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.
To begin with, the hip flexor stretches should be held for 15 seconds and repeated 4 times at a mild to moderate stretch pain free. Generally you should choose one or two hip flexor stretches that are most comfortable for you and perform them 3 times daily. As your flexibility improves, the hip flexor stretches can be progressed by increasing the frequency, duration and intensity of the stretches provided they are pain free
Hip Flexor Stetch (Lying)
Begin lying on your back, with your buttocks at the very edge of a bench or bed. Take one knee towards your chest as far as possible, letting the other leg drop down towards the floor (figure 2). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free.
Hip Flexor Self Massage Exercises
The following hip flexor self massage exercises are designed to improve the flexibility of the hip flexor muscles and are an excellent addition to the above hip flexor stretches. You should discuss the suitability of these exercises with your physiotherapist prior to commencing them.
Foam Roller Hip Flexor Release
Place the foam roller under your hip flexors (front of your upper thigh and pelvis) as demonstrated (figure 4). Using your arms, slowly move your body forward and backwards allowing the foam roller to massage the front of your hip and pelvis. Breathe normally keeping your legs and pelvis relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain.
