Geriatric Hip Flexor Stretches

Tight hip flexors can cause moderate to severe back pain, especially in elderly people. Hip flexors play a vital role in overall body function, but they tend to become very tight due to poor core stability. If you suffer from back pain, lengthening your hip flexors is a great way to reduce your level of pain and increase your quality of life.

  1. Core Stability

    • Help stabilize your core by learning how to breathe properly using your diaphragm -- your stomach, not your chest, should expand when you inhale. Once you achieve proper breathing, learn how to perform abdominal bracing, which activates all of your core muscles simultaneously. Dr. Stuart McGill, a biomechanics researcher and professor at Waterloo University, has shown that abdominal bracing supports your lower back and hips. Increasing your core stability should help ease the tension of your hip flexors. This increase in stability sends a message to your brain, which tells the hip flexors to relax because the core muscles are capable of supporting your midsection.

    Stretch Variations

    • Increasing core stability is a major contributor to the lengthening of your hip flexors, but it is not the only one. Do hip flexor stretches where you lie on your back. Because of the supine position, these stretches are fairly safe to execute. Position yourself on your back at the edge of a treatment table or bed. Pull one knee toward your chest and let the other leg hang freely. Tight hip flexors will cause your lower back to arch when you are in the supine position. As long as you remain pain-free, tuck your tailbone under, flattening your back against the table. You should feel the stretch on the top of your hanging leg. Hold this for 30 to 60 seconds and then stretch your other leg. Perform each stretch two to three times on each leg every other day or as directed by a doctor, physical therapist or chiropractor.

    Hip Flexor Anatomy

    • The hip flexor complex is composed predominantly of two major muscles: the psoas and the rectus femoris. The psoas muscle attaches to your lumbar vertebrae and crosses your hip. To focus on stretching the psoas, keep the knee of your hanging leg straight. The rectus femoris attaches to your hip and extends down to your kneecap. To focus on stretching the rectus femoris, bend the knee of your hanging leg -- you should feel the stretch closer to the knee than before.

    Considerations

    • Always consult a physician before starting an exercise or stretching routine. If you are healthy enough to engage in this activity, always warm up prior to stretching. A great warm-up before stretching your hip flexors is supine marching. Position yourself on your back with your knees bent. Lift one knee until your hip is at a 90-degree angle; lower your foot and lift your opposite leg. Complete 10 to 15 repetitions and do two to three sets on each leg. This warm-up will get your hip flexors moving and increase blood flow to the area, making the muscles easier to stretch. By incorporating these principles, you will find pain relief and an overall increase in your quality of life. Aging is inevitable, but that doesn’t mean it has to be painful.