This stretch targets the hip flexors, a group of muscles at the front of the hip that can become tight from prolonged sitting or certain repetitive movements. Stretching them can help improve posture and reduce strain on the lower back and hips.
Watch the video below to see how to properly perform the standing hip flexor stretch and follow along at home.
Instructions
- Stand upright and hold onto a chair in front of you for balance.
- To stretch the right hip, place the top of your right foot onto the seat of a chair behind you.
- Make sure your front (left) foot is far enough in front so that when you drop into the stretch, your knee stays in line with or just behind your toes.
- Slowly, drop your hips straight down, keeping your chest lifted and your back upright.
- You should feel a stretch in the front of your right hip.
- If you do not feel the stretch, increase the gap between the knees by stepping forwards with the front (left) leg.
- Hold this position for the duration advised by your clinician.
Common Mistakes and Top Tips
- Avoid leaning forward; keep your torso upright and your hips dropping straight down.
- Keep your front knee aligned over your ankle, not pushing past your toes.
- Don’t rush, take your time to get into the correct position and focus on the quality of the stretch.
- Keep your movements smooth and your breathing steady to help relax into the stretch. Do not bounce at the end of the stretch.
