hip flexor stretch

There's nothing like a good multitasking stretch to get your muscles ready for a workout. My trainer at Crunch has me do this stretch sequence to combat muscle tightness I have from sitting at a desk all day, but it's easily as useful for runners, cyclists, and anyone else who needs to stretch the lower body muscles. And if you like yoga, you'll love this sequence; each stretch uses the principles of popular yoga poses to stretch your hip flexors, hamstrings, and calves.

Ready to start? Remember to do a quick five-minute cardio warmup like jogging in place before attempting these stretches; hold each position for 30 seconds and repeat the sequence twice on each side (a total of six minutes).

1. Start at a lunge position, with your right leg bent in front of you at a 90-degree angle. Raise your left leg so your knee is off the ground and lean forward, placing hands on the floor at the same line as your forward foot (see photo above). Bend your right arm and place elbow at knee, grab left side of chest with your right hand, and slowly slide your elbow down your bent leg, looking to your left and deepening your stretch as you go. Like the Extended Side Angle Pose, this move stretches your hip flexors and hamstrings. Hold for 30 seconds.

There are two more stretches, so read on for the rest of the sequence.

My hip flexors are one area of my body that could always use some extra attention. Here's a lunge variation, similar to Warrior 1, but with your back knee resting on the floor, you can really increase the stretch for the muscles on the front part of your back thigh. Arching your spine backward also offers a great stretch for the abs and shoulders; not to mention it strengthens your core and increases flexibility in your spine.

Sanskrit Name: Anjaneyasana English Translation: Low Lunge Pose Also Called: Arching Low Lunge or Grounded Warrior 1

Curious to know how to get into this pose? Then read more

Whether you run on the trail or the treadmill, your feet and hip flexors become so tight it can be uncomfortable to walk. To ease the tension, here's a stretch you can do that will not only target your tootsies and the front of your hips, but will also stretch out your tight calves.

• Kneel on the ground and place your right toes on the wall as high as you can with your heel on the floor.
• Place your hands on the ground on either side of your front thigh and step your left leg back, coming into a low lunge with your left knee on the floor. Keep your left foot flexed so you can stretch out this foot as well.
• Gaze forward and press your hips forward to increase the stretch in your right foot and left hip flexor.
• Hold for 30 seconds and then switch sides.

A common complaint among runners and cyclists is tight hip flexors, the area in front of the hips above the quads. Here's one of my favorite ways to lengthen that area, while also getting a subtle spinal twist — two great stretches in one!

To learn how to get into this stretch, read more