How to Stretch the Hip Flexors
Course Transcription: Discover How to Stretch the Hip Flexors
Right, let's stretch the hip flexors. Now, the hip flexors help to pull the knee towards the chest, and I use it a lot in kettlebell training, in particular, in the kettlebell swing, and also in the squat because as you squat down, that actually pull you down into position. So it's very possible that you stretch the hip flexors, and in some people, the hip flexor is very, very tight because they spend a lot of time sitting down. So let's go to the mats, and I'll show you the best way that I found to stretch the hip flexors.
So we basically start in a really deep lunge position. You want to make sure that foot is way out in front and not up here, otherwise, you're going to get cramped during the stretch. So push that foot forwards. Now the hips, the pelvis, needs to be turned underneath. So you need to take that tailbone and pull it underneath you. You want to tighten your ab muscles because they connect to the top of the pelvis. That's going to help keep the pelvis in the right position.
So chest up, tailbone's underneath, abs are nice and tight. From here, we take our three deep breaths in and out. On the fourth breath outwards, just going to relax and let those hips fall towards the floor a little bit deeper. So breathing out, breathe in, release the stretch, and then breathe out, just go a little bit deeper. And then, we keep undulating the stretch like that. So every breath out, sink a little bit deeper, push those hips down towards the floor, and every breath in, you just relax the stretch off a little bit.
If you want to exaggerate the stretch even more, you can take your right arm, if your right leg is back, and just lean that backwards, and that will help to pull the pelvis even further as you breathe out. Relax down, come back out of the stretch.
So that's how we stretch the hip flexors. So remember, you're going to do about 10 reps on each side and really use those out breaths to help you sink deeper and deeper into each stretch.