I’m always on the lookout for new ways to stretch the hip flexor muscles: rectus femoris and the iliopsoas group. I found this video and tried it out, and I like it a lot. “Supine,” means, “Lying on your back.”

Remember, with stretching, if you feel pain, back off a little; definitely avoid anything that causes sharp or stabbing pain. Hold the stretch for 4-10 breaths, or until you feel the resistance soften. 3 times each side is considered ideal, but if you’re short on time then some is better than none.

Here’s the original video. You can substitute a couple of pillows or a bolster for the foam roller.

Here’s the instructions I put together after trying it:

Supine hip flexor stretch:
1. Lie on your back on a firm surface like a yoga mat.
2. Draw your knees up as far as you can while keeping your feet on the mat.
3. Lift your pelvis off the mat in a “bridge” pose.
4. Slide a bolster, a foam roller or a couple of pillows under your sacrum.
5. Pull your knees up to your chest.
6. Holding one knee to keep your tailbone rolled up, slowly let the other leg down to the floor.
7. Feel the stretch in the front of your hip and thigh, and in your lower abdomen.
8. Experiment to find what gives you the best stretch. You can play around with lifting your lower leg or letting it rest on the floor. You can also engage your hip flexors for a few seconds by raising your whole leg, then relax back into the stretch. Alternatively, extend your leg through the heel or toes. Try rocking your pelvis up and down, and side to side.
** When you switch sides, do so by bringing both knees up, then letting the other leg down; this avoids overstraining the low back. **

Have fun, and please contact me if you have any questions.

© William Wells 2015.