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Stretch It: Hip Flexor Lunge

FitSugar — Wed, 07 Nov 2007 12:30:00 PST

You know I am a big advocate of stretching, even before I learned that it can give you strength too. I thought I would show you all one of my favorite stretches for the hip flexors.

The hip flexors are the four muscles that attach to the front of the pelvis that bring your thigh bone (femur) up toward your torso. These muscles get worked a lot in running and any variation thereof, like the stair stepper or cross country skiing. It is important to keep these muscles flexible because if they get tight they can pull your pelvis out of alignment and give you back pain. Something we should all be working to avoid.

Hip Flexor Lunge

Keep your front knee at a 90 degree angle (don't let your knee go beyond your ankle)
Place the top of your back foot on the ground
Rest your hands on your front knee
Use your abs to keep the weight out of your back knee, or pad it with a pillow or a yoga mat

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

Looking to get more flexible? Check out these stretches – there's something for every part of your body.

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Exercise Video: Hip Flexor Stretch with Foam Roller

FitSugar — Thu, 11 Jan 2007 14:30:00 PST

Do you run? Do you sit? Do you bike? Do you drive? If you answered yes to any of the questions above, you probably have tight hip flexors. Here is one of my favorite stretches using a foam roller.

Watch it and try it.

If you have a yoga bolster, you can use that instead of a foam roller. The stretch might not be as intense, but it will still be beneficial.

Also, let me know if you have any questions about this stretch. I am always happy to clarify.

Get Massaging and Rolling With a Foam Roller

FitSugar — Wed, 29 Sep 2010 03:47:00 PDT

There's nothing quite like a sports massage to help one feel rejuvenated and refreshed. Unfortunately, we don't all have the time and money required to pamper ourselves on a routine basis. Enter the foam roller. The cylindrical apparatus can provide your body relief in your own home or at the local gym. It helps the body relax and stretches it in ways that are often left to therapeutic masseuses. Come check out a few simple rolling techniques that will have your body smiling inside and out.

Psoas Stretch: If you have tight hip flexors or lower back pain, try the psoas stretch. Lie perpendicularly on the foam roller with your sacrum just on top. Pull one knee up to the chest with the opposite heel on the ground. Hold for 30 seconds and switch legs.
Quad Release: Do you run or climb much? The quad release exercise helps release tension in those muscles. Lie face down with your quads on the roller and your hands on the ground. Using your hands, roll yourself back and forth over the roller to massage the quads.
The IT Band Stretch: Avid runners know that the IT band is not to be messed with. To keep your knees healthy and prevent them from tightening up too much, roll on the IT band area. This video shows you how to do it correctly.

Want more? Come check out some other moves that will massage the glutes, chest, upper back, calves, and shins!

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RX For Low Back Pain: Stretch Your Hip Flexors

FitSugar — Fri, 11 Jun 2010 14:14:14 PDT

After running suicide sprints at the park, my running buddy complained that sprinting often leaves her lower back tight. I had a notion that her psoas might be tight. This muscle is a major hip flexor (it draws the thigh toward the abdomen) and attaches to the five lowest vertebrae, the lumbar spine. When the psoas shortens and tighten from activities like sprinting or biking, it can yank on the vertebrae, creating a sensation of tightness in the low back. The good news is that stretching out the hip flexors can alleviate a lot of lower back pain. Once you are warm, and especially after a run or sprinting session, you should stretch your psoas.

To learn two ways to stretch your psoas, continue reading.