Hip Flexor Stretches for an Obese Client

As an obese person, you can do any stretch a non-obese client can do -- as long as you make the proper adjustments to your balance, flexibility and range of motion. The extra body size and mass of an obese body can make getting up and down from the floor difficult, so avoid prone and supine stretches. Instead, focus on standing or kneeling stretches that allow you to stay comfortably upright. As always, begin with a gentle stretching session and a five- to 10-minute warm-up -- walking is an excellent way to warm up.

Instructions

  1. Kneeling Stretch

    • 1

      Fold a towel and place it on the floor. Kneel with your back knee resting on the towel -- it'll provide some cushioning. The other knee should be bent as well, with your foot resting flat on the floor in front of you.

    • 2

      Push your hips forward slightly and let your entire torso follow. In other words, keep your shoulders over your hips as you move your upper body forward a little bit. You should feel a stretch down the front of your hip.

    • 3

      Intensify the stretch, if necessary, by tucking your pelvis slightly. It might help to imagine that your hip bones are a bucket of water; tucking your pelvis is the same motion it'd take to pour that water out of the bucket behind you.

    • 4

      Hold the stretch for 10 to 30 seconds, then repeat on the other side.

    Standing Lunge

    • 5

      Stand in front of a wall, chair or anything sturdy. If necessary, hold onto it for support.

    • 6

      Take a small step back with one leg. Bend both knees slightly.

    • 7

      Tuck your pelvis. Again, it may help to imagine that your pelvis is a bucket full of water. You should feel the stretch in the hip of the back leg.

    • 8

      Hold the stretch for 10 to 30 seconds, then switch legs and repeat on the other side.

    Self-Assisted Quad Stretch

    • 9

      Grab a nylon strap with a buckle on it. Thread one end of the strap through the buckle and secure it, leaving a loop that's big enough for one of your feet to pass through.

    • 10

      Stand with your right side to a wall -- or anything else sturdy and stable -- that you can lean on for support. Place your left foot through the loop you made and hold the end of the strap in your left hand.

    • 11

      Place your right hand against the wall for support and lift your left foot off the floor. Use the strap to help pull your left foot gently up, straight toward your left buttock, until you feel a stretch down the front of your left thigh.

    • 12

      Press your hips forward slightly to intensify the stretch and engage your hip flexors. Although this is primarily a quad stretch, it also targets your hip flexors. The strap helps you get your left foot into position comfortably and easily, and the entire thing is a great challenge for your balance. If this stretch is too challenging balance-wise, do one of the lunge variations instead.

    • 13

      Hold the stretch for 10 to 30 seconds, then repeat with the strap on the other foot.