Rehabilitation Exercises >> Lower Extremity: Level 2 Lower Extremity Exercises >> Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

These exercises should only be performed after evaluation by a qualified medical professional and under their instruction. Failure to properly ascertain the reasons for certain injuries or the causes of pain may lead to further injury if these exercises are performed.

Should you experience pain or discomfort while doing an exercise, stop immediately. Follow only the exercises that your doctor has recommended to avoid the potential of further injury.

Purpose

To stretch the hip flexors.

Steps

1. Kneel with the right knee on the floor with the left hip and knee flexed to 90 degrees.
2. Hold on to a chair with the left hand. Position the right leg so the right foot is turned out and the hip is rotated inward.
3. Pull in the stomach and posteriorly tilt the pelvis by contracting the right buttocks hard. Keep the right hand on the buttocks to feel the buttocks contract.
4. Keep the shoulders positioned over the hips and use the left leg to pull the body forward. Lead the forward movement with the right hip, feeling a stretch in the front of the right hip and thigh.
5. Stretch for a total of 5-10 seconds.
6. Repeat 2-3 times.
7. Switch sides and repeat on the left side.

Tips

• Push hips straight forward.