How to do a hip flexor stretch on your knees

Table of contents:

How to do a hip flexor stretch on your knees
How to do a hip flexor stretch on your knees
Anonim

The hip flexors are located on the upper thigh just below the hip. These muscles allow you to bend at the waist and lift your knees. Stretching your hip flexors can prevent hip and lower back pain.

Steps

Method 1 of 2: Assume the Starting Position

Do a Kneeling Hip Flexor Stretch Step 1
Do a Kneeling Hip Flexor Stretch Step 1

Step 1. Kneel on a yoga mat

Place your buttocks on your heels and support the weight with your toes.

Do a Kneeling Hip Flexor Stretch Step 2
Do a Kneeling Hip Flexor Stretch Step 2

Step 2. Lean forward using your palms to support your body weight

Do a Kneeling Hip Flexor Stretch Step 3
Do a Kneeling Hip Flexor Stretch Step 3

Step 3. Lift the left knee and place the sole of the left foot on the ground

Your knee should be bent at a 90 degree angle, and your left foot should be directly below your left knee. Your right knee will still be on the ground, and the tips of your right toes will still be in contact with the mat.

Do a Kneeling Hip Flexor Stretch Step 4
Do a Kneeling Hip Flexor Stretch Step 4

Step 4. Lift your palms off the ground and slowly straighten your back, until you are in an upright position with your upper body

Do a Kneeling Hip Flexor Stretch Step 5
Do a Kneeling Hip Flexor Stretch Step 5

Step 5. Put your left hand on the right leg

This position will help you keep your balance.

Do a Kneeling Hip Flexor Stretch Step 6
Do a Kneeling Hip Flexor Stretch Step 6

Step 6. Put your right hand on your right hip

This will prevent you from bending over at the waist.

Method 2 of 2: Perform the Exercise

Do a Kneeling Hip Flexor Stretch Step 7
Do a Kneeling Hip Flexor Stretch Step 7

Step 1. Exhale, bend your left knee and lean forward

Bend your knees until you feel your thigh make contact with the back of your calf. Use your left foot to support your body weight while keeping your back straight. Contract your abdominal muscles to keep your back straight during the exercise.

Do a Kneeling Hip Flexor Stretch Step 8
Do a Kneeling Hip Flexor Stretch Step 8

Step 2. Hold the stretch for 30 seconds, breathing effortlessly

You will feel the upper right thigh stretch.

Do a Kneeling Hip Flexor Stretch Step 7
Do a Kneeling Hip Flexor Stretch Step 7

Step 3. Inhale and return to the starting position

Push with your left foot and keep your abs contracted as you bring your upper body vertically.

Do a Kneeling Hip Flexor Stretch Step 10
Do a Kneeling Hip Flexor Stretch Step 10

Step 4. Repeat the exercise with the left knee on the mat and the right leg extended at a 90 ° angle

Advice

If you don't own a yoga mat, you can place a folded towel below the knee on the ground. This will give you comfort and support

Warnings

  • You will risk injury if you perform this stretch incorrectly.
  • Those with balance problems or knee pain should be especially careful when performing this stretch.

Recommended:

3 Ways to Lighten Dark Knees

3 Ways to Lighten Dark Knees

The skin on the knees often folds and stretches over the course of the day, which can make the area noticeably darker and drier than the skin on the rest of the body. If you have dark knees, you can make natural scrubs and pastes to lighten them.

3 Ways to Stretch Your Back

3 Ways to Stretch Your Back

Back pain is a widespread pain, during the hours of the day and night we tend to twist it, strain it and keep it in incorrect positions. If the back muscles are not stretched regularly, the chances of injury increase. Back stretching exercises help keep your back flexible, preventing pain and muscle tears.

3 Ways to Stretch Your Biceps

3 Ways to Stretch Your Biceps

Doing stretching exercises for the biceps after training helps speed up the development of the muscles by lengthening their tough connective tissue structure. It is also useful for preventing injuries and speeding up healing. The most effective way to stretch the biceps is to perform an exercise called "

How To Prevent Your Knees From Cracking

How To Prevent Your Knees From Cracking

Knees popping are usually not a cause for concern. Often the sound is caused by the cartilage of the joint becoming rough and rubbing against something. However, roughness and rubbing can lead to the loss of cartilage in the knee, leading to osteoarthritis.

How to Strengthen Knees: 14 Steps

How to Strengthen Knees: 14 Steps

It is important that your knees are strong and healthy so as not to lose motility as you get older. People often assume these joints are sturdy and don't notice any problems as long as daily activities, such as lifting boxes or walking downhill, cause pain.