You are here

How to Lengthen Your Hip Flexors for Optimal Hip and Back Health

This is a look at how to lengthen hip flexors - keeping hip flexors at an optimal length allows for optimal hip mobility, and in those with a history of tight hip flexors, stretching them often leads to improvement in back health.

Begin by foam rolling your hip flexors one side at a time. Roll through the hip flexors 5-10 times, and then with the roller under the meat of the hip flexors, with your knee flexed at 90 degrees, internally rotate your hip by taking your foot out to the side for a few repetitions - you should feel this movement accentuate the pressure you feel in your hip flexors from the roller.

Next, while keeping one knee on the ground, place your other foot on the ground in front of you, then lean forward toward your front-side foot to create a stretch through your hip flexors in your back leg. If needed, you can put a pillow under your back-side knee for cushioning.

Then, in this position, hold onto the front of the ankle of your backside leg with the same-side arm to accentuate the stretch through your hip flexors. Then use 10-20 percent of your strength to try to lower your backside leg while resisting with your arm. Follow this up by letting go of the leg and stretching your backside hip flexors once again and aim to go a little deeper into this stretch. You can repeat this sequence between resisting contraction of your hip flexors and taking them through a deeper stretch as often as you wish.

Alternatively, you can lay face down on a comfortable surface and reach back with your hands to hold both ankles - in this position, push your feet backward with 10 to 20 percent of your stretch while resisting with your arms. Follow this up with another round of stretching of your hip flexors one leg at a time.

If you have questions about this, please feel free to us the comments section below.


Join more than 80,000 readers worldwide who receive Dr. Ben Kim's free newsletter

Receive simple suggestions to measurably improve your health and mobility, plus alerts on specials and giveaways at our catalogue

Please Rate This

No votes yet
This question is for testing whether you are a human visitor and to prevent automated spam submissions.
Enter the characters shown in the image.