The muscles that allow you to bend at the waist and lift your knees are located just below your hip bones.Hip and lower back pain can be prevented by stretching your hip flexors 3-4 times a week.It can make you more flexible.The kneeling hip flexor stretch is dependent on positioning, so take your time and breathe deeply as you do it.
Step 1: The knees are on the mat.
Stand on your toes on the mat.Rest your hands on your thighs.Lay out a thick towel if you don't have an exercise mat.If you have knee problems, it may be helpful to do the stretch on a soft carpet, mattress, or bed.It is not necessary to hold this position in order to set your body up for the next maneuver.If you are uncomfortable with this starting position, move on as soon as possible.
Step 2: To support your body weight, lean forward on your palms.
Lift your backside off of your heels while keeping your knees and toes on the mat.You should no longer feel the weight on your toes.All of your body parts should be in line with the floor.Don't "lock" your elbows in a full extension.
Step 3: If you want your left thigh to be parallel to the floor, bring your knee forward.
If you want to place your left foot on the mat, you have to bend your knee at a 90-degree angle.To maintain proper form, make sure your thigh is parallel to the floor.Take a rest on the mat.Your left foot should be on the mat.If you want, you can start with your right leg.
Step 4: Take your palms off the floor.
Drop your shoulders down and back, but not so much that you arch your lower back.Take a moment to keep your arms to your sides.
Step 5: Put your left hand on your leg.
Just above the bend in your knee, place your palm on your upper leg.This placement will give you more stability.
Step 6: Put your hand on your hip.
The hip bone is between your thumb and fingers.You can prevent bending at the waist by using this positioning.Take a few deep breaths before you do the stretch.
Step 7: When you feel mild tension, lean forward on your left knee.
Lean your upper body and left leg forward on your left knee as you exhale.Keep your back straight while you are stretching by putting your weight on your left foot.You want to stretch until you feel some tension in your hip flexors.Don't extend your left knee beyond your toes.Keep your chest puffed out, tighten your abdominal muscles, and hold your shoulder blades down.If you wish, you can keep your toes on the floor.Extending your right foot back will make it easier to touch the mat.
Step 8: Hold the stretch for a while and breathe comfortably.
It may take a few stretching sessions to reach the goal, but you should aim for 30 seconds.If it becomes painful to hold, release the stretch.During the stretch, remain still.Don't rock back and forth.Aim to hold it for 45–60 seconds at a time as you get more comfortable.
Step 9: Keep your left foot forward while releasing the stretch.
Lean back into your upright position by inhaling deeply.You should keep your Abs contracted.Then do another stretch on your left leg.Before you switch to your right leg, do 3-4 stretches on your left leg.You can alternate legs until you have done 3-4 stretches on each.
Step 10: Return to your feet, then stretch on your right leg.
Place your palms on the floor.While keeping your left knee on the floor, move forward with your right foot.Put your right leg in the correct position for the stretch.Put your right and left hands on your legs.If you feel tension in your hip flexors, lean forward on your right leg, but don't extend your knee past your foot.Take care of your back, shoulders, chest, and abdominals.Allow yourself to be breathe slowly and deeply.Hold the stretch for 10-30 seconds, then repeat a few times.Slowly increase your range of motion as you progress through the stretch.
Step 11: If you don't feel tension, take your foot out further.
If you want your knee to be at a 90-degree angle, instead of stepping out with your front foot, take a slightly larger step.You will have more tension on your hip flexors when you lean forward.Reduce your step if you feel pain instead of mild tension.If you want to lean further forward with your foot, it is important to step out further.Your front knee shouldn't extend past the toes of your foot during your stretch.
Step 12: Another way to increase the intensity is to raise your hand.
If you lean forward on your left leg, raise your right arm straight up in the air.You should angle it over your head.Adding more tension to your hip flexors will be accomplished by stretching your arm upward.Don't stretch your arm so far that you lose your body position for the stretch.You should keep your back straight, your shoulders back and your chest out.
Step 13: If this one is too challenging, do an alternate hip flexor stretch.
Lie on your back on an exercise mat or towel for the alternative stretch.Pull your left knee up to your chest if you can, without causing pain.If you want your calf to be flat on the mat without pain, extend your right foot.It will not stretch your left side.It's important to stretch your legs evenly.Do 3-4 total stretches per leg while holding this position for 10-30 seconds.