hip flexors


High lunge hip flexor stretch 유

This strong exercise requires your hamstring and glute to work to straighten the back leg. Step up to a wall with your left toes about five centimetres away. Step back with your right foot until your left thigh is parallel with the ground, while your knee remains directly above the ankle. Place your fingertips on the wall. With the right heel lifted, rotate the right outer thigh down and broaden and lift the right hamstring to straighten the right leg.

Hold the lifted straightness of the back leg and rotate your pubic bone toward the wall. If possible, hold that position and extend your arms upwards, lengthening upwards also through the side chest and the crown of your head.

Hold for five breaths and repeat for the other side.


Reclining hip flexor stretch 유

Lie back on the floor and bring your knees above your hips with bent legs. Cross your left foot across your right knee, so that your left knee sticks out to the side. Place your hands on the back of your right knee and gently draw it toward you. This will stretch various hip flexors on your left side.

Hold or gently increase the stretch for 30 to 60 seconds. Repeat with the right knee out to the side.