Kneeling Hip Flexor Stretch

How to do it

1. 1

   Kneel on your right knee with your left foot forward, creating a half-kneeling position.

2. 2

   Keep your torso upright, resist the urge to lean forward.

3. 3

   Gently push your right hip forward until you feel a stretch at the front of the right hip.

4. 4

   For more intensity, raise your right arm overhead and reach slightly toward the left.

5. 5

   Hold 60 seconds per side, breathing slowly. Let the hip flexor release progressively.

Benefits

• Lengthens the psoas and iliacus that are shortened by prolonged sitting
• Corrects anterior pelvic tilt driven by hip flexor tightness
• Reduces lower back extension pain caused by short hip flexors pulling on the lumbar spine

Common mistakes

• Leaning the torso forward instead of pushing the hip forward
• Spending less than 45 seconds, this stretch needs time to work
• Arching the lower back to fake a deeper stretch