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Hip Flexor - Psoas Stretch

How to Safely Stretch the Hip Flexors and Psoas Muscles

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Updated May 16, 2014

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Graham Mitchell/Getty images

There are several different exercises used to stretch the hip flexors and psoas muscles. These are two of the basic stretches to get you started.

Stretch One - Beginner Hip Flexor Stretch (See Photo #1)

  • Begin in a forward lunge position and place your hands on your knees.
  • Press down with your hands and extend the hips forward until you feel a stretch from the front of your hip, groin and thigh.
  • Hold the stretch for about 20-30 seconds, release and repeat on the other leg.

Stretch Two - Advanced Hip Flexor Stretch (See Photo #2)

  • Begin in a forward lunge position and drop your back knee to the floor.
  • Raise your arms and hands up over your head and look up.
  • Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.
  • Hold the stretch for about 20-30 seconds, release and repeat on the other leg.

You can modify either of these stretches based upon your own anatomy, flexibility and limitations. Be sure to keep your forward knee over or behind your ankle and not in front of your ankle.

Related Video
Stretches to Prevent Hip and Pain and Injury

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