Hip Flexor Stretching - Part 3

We've been building up to this challenging hip flexor stretch... Can you do it? :)

In the past few weeks, we explored the anatomy of the hip flexor muscles and two stretches to help alleviate lower back pain and increase range of motion around the pelvis. This week, the most challenging hip flexor stretch – I can't even do this one perfectly!

Hip Flexor Stretch #3

Some may recognize this as the pigeon pose in yoga; it's such a fantastic stretch that those of us not involved in a yoga practice can benefit greatly from it.

Begin by sitting on your knees on the floor. Move toward laying on the top of the right leg: Place your hands on the floor, and put the left leg in front of your body, laying the leg on the floor with the lower leg as perpendicular to your body as possible. (You may find that keeping the foot closer to your body, or even under your body will make the stretch easier. If that is the only initial flexibility your hips allow, modify the stretch accordingly.) Straighten the right leg and point the toes, if possible.

Settle into sitting on the left leg, and gently push off the right leg with your fingertips, stretching the front of the hip. You'll notice that this stretch concurrently works both the front of one hip and the back of the other. A little bonus. :) Breathe deeply, don't arch your back, and relax into the stretch. Repeat on the other leg.

You may begin to notice how related the front of the hip, back of the hip and low back truly are; it's difficult to affect one of these areas without affecting the others. When you come into my office for a massage therapy session, we'll address all of these areas to best alleviate pain from all angles. And you can watch me attempt this stretch! I'll see you in my Westport office!