Foam Rolling and Kneeling Hip Flexor Stretches

You'll notice tight hip flexors from the moment you sit up in bed. The hip flexor muscles, also called the iliopsoas, are located on the fronts of your hips and allow you to perform your daily activities, exercises and sports. Every time you lift your leg, the hip flexors contract, which tightens the muscles. Performing stretches with a foam roller or doing kneeling stretches can alleviate this tightness and help maintain a good range of motion in your hips.

  1. Stretching Guidelines

    • A warm muscle stretches better than a cold muscle. The hip flexor is no different and should be warmed up with five to 10 minutes of full-body activities before you stretch. Select movements such as walking, cycling, skating and stair climbing to warm your legs. Your stretches are also more effective when you relax and breathe while you hold the position. Find a quiet place to stretch and do not stretch to the point of pain, only to the point of mild tension in the hips. Each stretch is held for at least 15 to 30 seconds and is repeated one to four times. The hip flexor stretches can be used on a daily basis.

    Foam Rollers

    • Foam rollers are a stretching tool that resemble swimming noodles, but with larger diameters-- between 6 and 8 inches -- and lengths of 1 to 3 feet. The degree of balance of a roller is lessened if you have half a roller and place the flat part against the floor. Formerly found in physical rehabilitation centers, rollers are now seen at many health clubs and can be found at sporting goods stores.

    Foam Roller Stretch

    • The hip flexors are easily stretched against the foam roller. The roller is on the floor and placed vertically to your body. Lie face down with the roller against the tops of your legs. Keep your legs straight behind you and your elbows on the floor in front of the roller. Use your arms to roll forward and backward so the roller glides over your hip flexors. You can shift your weight and roll to one side for a deeper stretch on the hip flexor.

    Kneeling Stretch

    • Another key deep stretch for the hip flexor requires a kneeling position. You may want to place a towel or an exercise mat on the floor for your comfort and then kneel on the floor. Step forward with your left leg approximately 2 to 3 feet. Bend your left knee into a lunge position, keeping your left foot flat on the floor. Protect your left knee and use good alignment by positioning your left knee directly above your left heel. The stretch is felt in your right hip flexor as you gently push your right hip forward. Perform the stretch on your left leg for an equal amount of time.