Hip Flexor and Quad Stretch
Hip Flexor and Quad Stretch is an effective exercise to loosen and stretch the hip flexors and quadriceps (front of the thigh). This stretch is particularly useful for those who sit a lot or play sports, as it helps improve flexibility in the hips and thighs and can reduce tension in the lower back.
How to perform the Hip Flexor and Quad Stretch correctly
Here's a step-by-step guide to properly performing the Hip Flexor and Quad Stretch :
- Start in a kneeling position with your right knee on the floor and your left foot flat on the floor in front of you at a 90-degree angle.
- Push the hips forward so that you feel a stretch in the right hip flexors.
- To engage the quadriceps, grasp the right ankle with the right hand and gently pull the heel towards the rear.
- Keep the body upright and avoid swaying in the lower back.
- Hold the stretch for 20-30 seconds and repeat on the other side.
Typical errors in Hip Flexor and Quad Stretch
To get the most out of the stretch and avoid injury, you should avoid the following mistakes:
- Arching the lower back : Keep the core tight and avoid swaying too much in the lower back to protect the spine.
- Too hard a pull on the ankle : The stretch must be gentle. Avoid pulling too hard on the ankle as this can lead to discomfort in the knee or lower back.
- The knee in front of the toes : Make sure the knee of the front leg is directly over the ankle to ensure stability and avoid strain on the knee.
Variations and adjustments for Hip Flexor and Quad Stretch
Depending on your flexibility and comfort, try these variations of the Hip Flexor and Quad Stretch :
- Foam roller under the knee : Place a foam roller or pillow under the knee for extra support and comfort if you feel discomfort in the knee.
- Wall-supported variation : Stand close to a wall and use it to support your hand while performing the stretch for better balance.
Rehearsals and recommendations
Hold each side for 20-30 seconds and repeat 2-3 times. Perform the exercise daily or after training to loosen up the hip flexors and quadriceps.
Breathing during the exercise
Remember to breathe deeply throughout the stretch. Take a deep breath as you enter the stretch and exhale slowly to relax the muscles and deepen the stretch.