• Hip Flexor Stretching Exercises •
How to Stretch your hip flexors
These specific stretches are designed to stretch your hip flexor and adductor muscles. They will improve the flexibility of your hip to help reduce hip and groin pain. Only perform these exercises when instructed to by your chiropractor as part of your overall chiropractic treatment program. If any of these stretches cause you any pain stop and consult your chiropractor.
Exercise is an important component of your chiropractic treatment plan that aims to restore function to your body especially your spine. Targeted exercises help to restore function and strength to an injured or dysfunctional area, this can allow you to achieve your goals whether that be competing in a sporting event, improving your fitness or simply being active with your family.
If any of these exercises cause you any pain or discomfort, stop and consult your chiropractor.
Hip flexor (Psoas Muscle) stretch
- Kneel on one knee with your other leg forward
- Make sure your back is straight and you aren’t tilting forward or back.
- Lunge forward through the kneeling leg until you feel a stretch through the front of your hip
- If you don’t feel a stretch bend you kneeling knee and hold with your hand or lean it against a wall.
- Hold for 30 seconds
- Repeat each side twice
Kneeling adductor stretch
- Kneel on one knee with your other leg forward
- Make sure your back is straight and you aren’t tilting forward or back
- Move your front leg out to one side
- Lean forward and towards your front leg until you feel a stretch through the inside of your hip
- Hold for 30 seconds
- Repeat each side twice
Seated Adductor Stretch
- Sit on the floor with the soles of your feet together
- Let your knees fall towards the ground until you feel a stretch but it isn’t uncomfortable, if the stretch is too much move your feet away from you
- Relax in that position for 30 seconds – the stretch should ease off within that time.
- Do not bounce your legs
Quad stretch
- Stand and hold on to a bench or table
- Lift one leg off the ground and hold against your buttock
- Check your posture – hips facing forward, pelvis not tilted forward or back
- Hold for 30 seconds
- Repeat with the other leg
