Kneeling hip stretch
Also called hip flexor stretch, half-kneeling stretch
- Works
- Front of the hip · iliopsoas and rectus femoris
- Front of the thigh · quadriceps
- Needs
- No equipment
Setup
Kneel on one knee on a cushion, with the other foot flat in front of you. Both knees are bent at about 90 degrees.
Steps
- Tuck your pelvis under by squeezing the buttock of the kneeling leg.
- Move your hips gently forward until you feel a stretch in the front of that hip.
- Keep your body tall.
- Hold for the time you chose, then change sides.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
In the front of the hip of the kneeling leg.
Common mistakes
- Arching the lower back instead of tucking the pelvis.
- Letting the front knee fall inward.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.