Hip Flexor Stretch

Objective: Increase flexibility of the psoas (fip flexor) muscles (front of thighs).

Description: Kneel down an exercise mat with one leg and have the other leg up so the foot is flat on the ground and ahead of the knee on the same leg. Hold onto a chair or wall with the arm on the side of the "up" leg. You are now ready to start the exercise.

• Step One: Grab the ankle of the "kneeling" leg with the hand on that side. If you can't reach the ankle, the pant leg will do. Lift the ankle towards your buttocks.

• Step Two: Keeping your back straight, rock forward keeping your torso erect. You DO NOT want to be leaning forward at this point. Imagine gliding forward and not leaning forward. You should feel quite a "pull" at the front of the thigh of the "kneeling" leg. That pulling muscle is your posas/hip flexor.

• Step Three: Hold that position for 10-30 seconds.
• Step Four: Change legs and repeat the same motion with the other leg.
• Step Five: Perform this exercise two-three times per leg.

* If you feel your leg muscles cramp up during this exercise, stop and drink plenty of water before trying again. This is also an indication that you are probably deficient of magnesium.

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Warning: Therapeutic exercises should not significantly increase pain during the exercise. Increased pain or symptoms could be a sign of a more serious condition and you should consult your health care professional for guidance.