The Stretch Everyone Should Be Doing

A few weeks ago we addressed hip bridge procedures and proper set up. We have had many questions since then regarding the lack of hip extension and range of motion in the movement. This in conjunction with the lack of hip extension in some of the new athletes we see running has prompted us to write about one of the stretches we will, inevitably, recommend for the majority of our clients both athlete and adult.

Americans live a lifestyle today that involves a large amount a sitting, whether it be in a vehicle, in class, at work, or while eating. This continuous sitting creates changes within our functional structure. Overtime it is not uncommon to feel tightness within the hip flexors and a lack of strength within the core. Due to the position we sit in and the habit, of many, to lean into a slouched position there is a noticeable effect on our moving posture.

Whether it be an athlete trying to prepare for their sport or an adult looking to improve their fitness this can create a hindrance to our success. The hip flexor muscle group located on the front of the hip is responsible for lifting the leg, assisting in flexing the core, and stabilizing the hips and core. If this muscle group is not “activating” or working through a full motion then the movement will be changed and the increase the risk of injury.

How does this muscle effect each population?

General Fitness

The hip flexor group tends to become more of an annoyance for the general fitness population than a performance limiter. Since part of the hip flexor group connects with the spine when it creates a sense of tightness it can be a culprit of low back pain. Left untreated this can begin to limit performance until addressed or rested.

Athletes

For the athletic population a sensation of a tight hip flexor can be a performance limiter as well as an injury risk. Since the hip flexor is responsible for lifting the leg when athletes perform movements such as sprinting, explosive lifting, or vertical jumps the hip flexor is being taxed at a high intensity and speed. Also important to take into account is hip extension or the point when the hip straightens. When the hip flexor group is at this lengthened position it is most vulnerable.

With all of this in mind, what can you do to prevent this type of injury from happening?

We use a series of stretches to improve pliability and elasticity within the muscle group. One of the most common stretches we use is a half kneeling hip flexor stretch.  (Shown below)

In this stretch you set up with one knee down, the opposing leg out front, and maintaining a tall posture. From here it is essential to maintain a “braced” or tight core position in order to maintain a neutral hip position. From here you move the hips slightly forward in order to enhance the stretch. (Video here)

There are also a number of variations that we will move through in order to improve the position.

First, we begin by elevating the rear foot. By doing so we are stretching the quadriceps in the front of the leg which are part of the hip flexor group that is tasked with lifting the leg. Again, it is crucial to maintain a neutral core position in order to stretch the hip flexor and not create movement through the spine.

The next step within this progression is to use a PVC pipe or dowel rod in order to create tension through the core while going through this movement.

In order to do this you will set up in the Hip Flexor Stretch position with the implement in front of you. From the tall, starting position you will drive the dowel rod into the ground. This will create tension through the core musculature which, again, will help to stabilize the hips prior to going through the stretch. Once the stick is pressed through the ground, you will hold this position while shifting the hips forward slightly in order to increase the stretching sensation.

These are a few of the more common ways that we go about stretching the hip flexor group within our training programs. When we implement them we will use them as both a general warm up and/or cool down technique depending on the athlete. Typically we will hold the position 2-3 times for 10-15 seconds at a time.