Hip Flexor Stretches: 3 Moves to Relieve and Prevent Pain

As technology has advanced, society has migrated to a more sedentary existence. This leads to weight gain and related health conditions and affects and limits our mobility, particularly in our hips.

Our expert, Jerome Del Rosario, PT, DPT, a physical therapist at Raritan Bay Medical Center, explains why stretching your hip flexors is important and how it can help relieve pain.

Why is stretching the hip flexors important?

“Hip flexors are important because they affect not only the hips but the spine as well,” says Jerome. If your hip flexors are tight, they will put pressure on the lower back and hips. Jerome says this can lead to:

• Muscle weakness
• Lower back pain
• Issues with the sciatic nerve
• Tears in surrounding tendons and muscles

Three Stretches for the Hip Flexors

There are a variety of different stretches you can do to help the hip flexors. Here, Jerome offers three options for various ability levels.

He recommends holding each stretch for 30 seconds and doing three reps. As you progress, you can work up to five reps. 

Thomas Stretch

This stretch is easy to do and ideal for those who are less active.

1. Lay on the edge of your bed.
2. Pull your inside leg toward your chest.
3. Allow your outside leg (the one on the edge of the bed) to lower to the floor.
4. Repeat on the opposite side.

You should feel a pull in that outside leg’s hip flexor. “Be sure to bring your inside leg toward your chest because it will help protect your lower back,” Jerome says.

Runner Stretch

This stretch is an option for younger people or someone who is more active.

1. Step one foot forward into a lunge position, keeping the knee at a 90-degree angle.
2. Extend the back leg straight.
3. Repeat on the other leg.

Cobra Stretch

“The cobra stretch from yoga is a good preventative stretch,” says Jerome. It helps the hip flexors and the lumbar spine from getting too tight.

1. Lay on your stomach.
2. Place your hands under your shoulders.
3. Straighten your arms by pushing your upper body off the floor while leaving your hips and legs on the mat.

When and how often should you stretch?

He says to complete these stretches about three times per week. Even though these stretches may seem simple, having rest days is important.

“People who are less active should stretch as soon as they wake up,” says Jerome. Because the Thomas stretch is done on the bed, it’s an ideal stretch to start the day. For more active people or athletes, stretching should be done pre-and post-workout.

When will I see results?

“If you are having hip pain, test these stretches for a few days to see if the pain has improved,” says Jerome. If you are still experiencing pain after a week or two, you should consult your doctor. 

Hip flexor stretches are a great way to help maintain mobility, but they may not be enough. 

“Hip flexor tightness can be a sign of muscle weakness,” Jerome says, so if the tightness is chronic, you may need physical therapy to strengthen your muscles.

Next Steps & Resources

• To make an appointment with a doctor near you, call 800-822-8905 or visit our website.
• Learn more aboutphysical therapy at Hackensack Meridian Health.