Hip Flexor Stretches

Posted by Mark on February 1, 2012 in Blog, Fitness and Health with 4 Comments

Updated 01.02.2012
This post will demonstrate two of the best hip flexor stretches.
It will then go on to explain what these hip flexors are, what they do and why stretching them is vitally important: both for performance as well as lower back health. hipflexorstretches 268x300 Hip Flexor Stretches

The main hip flexor is the psoas, also known as iliopsoas (together with the iliacus) or psoas major (because there’s also a psoas minor).

The other hip flexor we will be stretching is called rectus femoris, or rec fem for short. It’s both a hip flexor and a knee extensor, actually somewhat more important in the latter function.

Let me first describe the two stretches, and then a little farther down I will upload a very short, simple and straight-to-the-point video demonstrating both, so you can be sure.

The Two Best Hip Flexor Stretches

1. Psoas Stretch
Take a long split stance. Turn your rear heel out (internally rotating the femur, that maximizes the stretch on the psoas). Now drop the hips, push them forwards, and lean back…to the other side. So if you stretch the right psoas, lean back and to the left. You will feel the stretch high up in the groin, even all the way into the abdominal cavity (inside your lower abdomen)

The Athletic Split Squat provides a great dynamic stretch for the psoas, and very much resembles the static stretch I'm describing here

2. Rec Fem Stretch
For this one we take the back rest of a chair or an incline bench for example, place our foot on there, touch the heel to our behind, then bend the other knee, allowing the stretched quad to move down and back. Finally, we lean back, for a HUGE stretch in the whole quadriceps, especially the rectus femoris.

And now for some more detail, followed by the short demo video right at the bottom.

The Psoas Major is a “major” pain in the back, or at least it can be –and almost definitely will be– if not given appropriate attention.

That is because the psoas does not only flex the hip. It also compresses the lumbar spine, connecting the femur (thigh bone) with all lumbar vertebrae. So it’s kind of the bridge between your leg and the low back.

Now what happens when the psoas is tighter on one side over the other is this: the lumbar vertebrae (lower spine joints) are compressed –and pulled on– more on that side than the other. That results in a unbalanced lower spine and even in scoliosis (the spine bends laterally).

Additionally this can rotate your hip forward (anterior tilt), and that spells trouble!

If you then put any vertical pressure on this structure at all, like when lifting something incorrectly for example…say “Hello disc herniation/prolapse”, or in English: you’re looking at a serious lower back problem.

That is why stretching the hip flexors regularly might well prevent any back problems in the first place, and it’s also why it can actually get you back on your feet right quick, even after a pretty heavy low back injury.

Another thing that stretching the psoas can help prevent is groin problems, as these are often caused by a tightness in this same structure.

So you can see the psoas is all together a very important, potentially troublesome muscle!

A tightness in the Rectus Femoris on the other hand can lead to knee problems like jumper’s knee for example.

Hip Flexor Stretches Improve Sports Performance!

As far as sports performance, tight hip flexors will shorten the stride length and consequently slow you down.

Summary:
So these hip flexor stretches are critical, I’d say if you only ever stretch one area, this should be it. Why? Because tight hip flexors –especially the psoas– can easily blow out your low back.
Other issues they could cause are knee problems and groin trouble.

And on top of all that, tight hip flexors will hamper your athletic performance by seriously slowing you down.

Mark