Hip Flexor Stretches & Exercises - Ask Doctor Jo
Hey everybody, it's Doctor Jo. Today I'm gonna show you some stretches for your hip flexor muscles. The biggest hip flexor muscle is your iliopsoas muscle. And it goes all the way up into your core. And sometimes if you've heard of a tenderloin that you eat, that's the animals iliopsoas. Let me show you how to stretch that out. So the first stretch you want to get up into your lunge position. The side that you want to stretch your knee is going to be down on the ground.
And then you're gonna bring your other one up into about a 90 degree angle. You're gonna be in this position. You want your hips to be faced forward.
So they're not turned out to the side, but facing forward. And you're going to lunge forward with your knee and get that stretch in that hip flexor. So again with the stretches, you want to hold it for 30 seconds, and then come back. Make sure your upper body is straight. You don't want to be leaned forward cause see then that's not stretching your hip flexor. And you don't want to be leaned back because you don't want to cause other injuries while you're trying to fix something else. So keep your back nice and straight, and lunge forward.
The next stretch, you're gonna lie on your stomach, so this stretch is gonna require you to be a little more flexible lying down on your stomach. You're gonna grab your ankle, and pull your leg up. You wanna make sure that your leg comes up off the ground. If it's not coming up off the ground, then you're not really stretching those hip flexor muscles. Also relax your neck, I'm lifting mine up so I can talk to you, but make sure you're not injuring something else while you're trying to fix something. You can push your leg down into your hand to help lift your leg up off the ground.
And again, you want to hold it for 30 seconds, and do that 3 times. The higher and higher you can go the better stretch that you get. So the last stretch is gonna require a little bit of balance, so if you're balance is bad you probably don't want to do this one. The injured side is gonna be off the edge of the bed. And so you really want to get the hip part hanging off the bed. You're going to lie down and bring your opposite knee up towards your chest.
And then just let the injured side hang down of the ground. And that's gonna stretch those hip flexors all the way out. So same kind of thing you want to hold for 30 seconds, 3 times and if it feels really good and you feel comfortable, you can just lie her for a minute or so. Just really let it stretch out. Let this leg relax, don't hold it up.
If it hurts to go all the way down, then you probably want to do the other stretches. Just lie right down and let it relax and stretch out. Alright, there you have it. Those are your hip flexor stretches. And if you have any questions, please leave them in the comments section. And if you want to check out some more videos, go to AskDoctorJo.com. So be safe, have fun, and I hope you feel better soon!.
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