Which muscles are being stretched?
This stretch will focus on the muscles on the front of your hip. This muscle group is called the hip flexors and it is made up of several different muscles. The main muscles of the hip flexors consist of the rectus femoris and the iliopsoas. The rectus femoris is part of the quadricep muscle. It attaches to the front of your pelvis in two areas just above your hip joint on one end and travels down the front of your leg to join your patella tendon to attach just below your knee joint on the tibia on the other end. The iliopsoas is made up of three muscles, the iliacus, the psoas major, and the psoas minor. As a whole, this group of muscles attaches to your spinal vertebrae at T12-L5 and the inside of your pelvis on one end and to the top of your thigh bone (femur) on the other end.
What do these muscles do?
These muscles assist with forward pelvic tilting, rotating your leg outward (external rotation), side bending (lateral flexion), and bringing your knee closer to your chest (hip flexion).
Why is it important to do these stretches?
Problems with this group of muscles can make doing activities; such as maneuvering stairs and inclines, and standing up straight difficult due to pain or discomfort on the front of the hip and lower back. Stretching these muscles can help relieve pain in your lower back and hips and can prevent injuries to these muscles. Stretching can also help with healing these muscles if injury has occurred.
How is this stretch done?
Iliopsoas (Hip Flexor) Stretch
Put a chair or stool (without wheels) in the doorway. Place hands on the doorframe, then place your right foot on the chair/stool. From this position, shift your body forward while keeping your hands in place, your chest up, and your hips under your trunk until a stretch is felt in the front of your left hip. Make sure you are not bending at the hips forward or arching your back. The whole body should be moving together as one unit. Also, make sure your left foot is pointing straight forward. Complete this motion on each side.
Hip Flexor Stretch Starting Position
Hip Flexor Stretch Ending Position
Rectus Femoris
This stretch can be done while standing or lying on your side or stomach. Bend your right knee until you can reach your foot. Hold your right ankle and pull your heel toward your buttock without bending your hip. You should feel a moderate stretch in the front of your leg. If your heel is against your bottom and you still do not feel a stretch, then try bringing your trunk back and your hips forward. The same actions will be done for doing this stretch while lying on your side. Stretch your right leg while lying on your left side. Complete this stretch on each side.
Standing Quad Stretch Starting Position
Standing Quad Stretch Ending Position
Sidelying Quad Stretch Starting Position
Sidelying Quad Stretch Ending Position
How long and how often should this stretch be done?
Additional Resources
Visit our books page to get more information about stretching, exercise, and wellness. We also have a YouTube channel with videos descriptions for these stretches and more.
