Hip Flexor Stretches

The hip joint, which is a 'ball and socket' type or a multiaxial type joint and muscles present in the hip and leg, come into action, whenever we walk, run or jump. The joint and its muscles allow us to move our legs in three planes; forward (extension) and backward (flexion), inwards and outwards and inward and outward twisting movements. The group of muscles that are responsible for the flexion or the movement of knees toward the stomach, are referred to as the hip flexor. A medical professional may describe the muscles as a group of coordinating muscles that work to pull the knee upward. The stretches described below are very useful in conditioning these muscles for high performance. The following muscles are collectively referred to as hip flexor:

• Iliopsoas or inner hip muscles
• Psoas major
• Iliacus muscle
• Rectus femoris muscles, which are part of the quadriceps
• Sartorius
• Pectineus
• Adductor longus
• Adductor brevis
• Gracilis

Stretches for Muscle Strengthening

While doing these stretches, you should be able to differentiate between a good, comfortable stretch and the pain causing stretch. Going beyond your stretching limit may result in a muscle tear and injury. Do these exercises slowly and avoid jerky movements, and repeat the stretches for both the hips at least twice. Do remember to warm up every time you start any kind of exercises.

Knee Stretch
Take a position in which you are resting your left knee and right foot on the ground. Maintain a perfect balance and straight back. Now, move left knee a foot in backward direction. When you are sure about your balance, lean your body forward while maintaining your back straight. While doing this exercise, you may experience a stretch in the muscles along the front of left hip. Maintain this position for 45 - 60 seconds. You should not try to hold this position, if it is causing pain. Repeat the exercise for the other leg.

Leg Stretch
To do this exercise, stand with your feet firmly on the ground and then, move your left leg a step backward. Allow both your knees to bend slightly. Maintain your back straight. Move your left hip in forward direction until you experience your muscles stretch in the front of your left hip. Repeat the exercise for the right hip. While doing the exercise hold the stretching position for 30 - 60 seconds. You can discontinue the exercise if you experience any pain while doing so.

Lift Your Knee
Put your back to a plinth or a pedestal like structure. Its top edge should come up to your buttocks. Lift your left knee towards your chest. Lower yourself, gently and slowly, backwards on the top of the structure you have chosen. While doing this you should experience the muscles in the front of your right hip stretch. Do the exercise for the left hip by raising the right leg towards your chest. Maintain your position during the stretch for 30 - 60 seconds. You can discontinue the stretching, if it causing pain.

Hip Stretches for Runners

One should always try to achieve a balance between strength, endurance and flexibility of the body. The hip flexor muscle stretches improve capacity of your muscles. This results in the lengthening of your strides which simply means that you cover more distance per stride, while using the same amount of energy you expend, at present, to take each stride. This makes your running efficient, in terms of, energy expenditure as well as reduces the risk of an injury which athletes are prone to. The hip flexor muscles stretches prescribed for a runner take only a few minutes to do, and they invariably concentrate on the major muscles that are involved in running.

Splits and Iliotibial Band
This stretching exercise will help to stretch and flex your adductor muscles. Doing this exercise will help you relax these muscles as well as take the strain off the iliotibial band (IT band) present on the sides of the thigh bones. IT band is a thickening of tissue that runs from the pelvis, over the hip and knee, and inserts itself just below the knee. It is responsible for stabilizing the knee movements during running and is prone to iliotibial band friction syndrome leading to inflammation. Spread your feet as much apart as possible while maintaining them parallel, without causing yourself any discomfort. Fold your arms at the elbows and hold them in the front of your chest. Bend towards the ground and try to reach it with your folded arms.

Hamstring Stretching
This exercise stretches your hamstrings, which is the most vital muscle set involved in running. By doing this stretch you will also be able to relax your lower back muscles. You can do this stretch by bending over at the waist. Let your hand and the fingers hang toward your toes. Allow your neck muscles to relax and let your head hang. This stretch works at two muscle groups. It loosens your hip flexor muscles along with your groin muscle set. These are the muscle that takes you fast up the hill.

Leg Stretch
To do this hip flexor muscle stretch, place your hands by the side of your feet, on the ground. Move your left foot backward and stretch the left leg to its full length. Rest the left foot on its toes. This stretch aims at stretching the hip flexor muscles. Hold this position for 30 - 60 seconds. If you take up this position and let your left foot roll and rest it on its inside edge, flat against the ground, it will help you stretch groin muscles in the left hip. Do this hip flexor muscle stretch by working with the right leg.

Quadriceps Stretch
If your quadriceps are tight or aren't flexible enough, they will affect your running, by decreasing your back kick. This will result in short strides and extra work. Strong quadriceps will help your running by aiding your hamstrings during running in taking smooth strides. To do this exercise, stand on foot and maintain your body in perfect balance. If need arises, you can hold on to a nearby object. Stand erect and fold your left leg at the knee. Take a grip on the left foot with the left hand and pull it towards your left hip, in such a way that the left knee will point towards ground.

Calf Stretch
Flexible and strong calf muscles will help you in avoiding Achilles tendinitis. During running, as you are bringing your trailing leg forward to plant it on the ground, they will help you by taking a part of the workload off your shine.

It is very important to do these exercises for the athletes such as a runner as well as for a person who is merely exercising in order to maintain fitness level. They strengthens your lower body muscles and prevents injuries from occurring. You must warming up before doing these stretches. You can jog for 5 minutes to achieve this.