10 Best Stretches For Tight Hip Flexors


Sitting is the new smoking. It is taking off years from our lives, and we can feel that in our youth. Hip related issues are the most common problems physiotherapists are treating these days. Our young generation is called as the most overworked and least paid generation according to several types of research. It simply means that we have to sit most of the day working; we don’t perform any stretches for tight hip flexors. The tightness accumulates and one day when we tear the muscle, probably by lifting some weight.

All these medical disasters can be averted by following a stretching routine. First, let me tell you what hip flexors are. The hip flexors help us move and rotate our pelvis; these are stretchable muscles and are prone to injuries when they become tight, mostly due to inactivity.

The symptoms of hip flexor pain can be noticed by the patient only. The symptoms are Sudden hip pains, Inability to jump, tenderness in the upper leg, minimal mobility, tightness after sitting even for a little while, swelling in the hip area, and muscle spasms in the hip or joints. To cure these issues here are the 10 best stretches for hip flexors.

Seated butterfly stretch

I do the seated butterfly stretch every morning; it does relieve my muscle tightness. Sit on the floor or a mat with your knees bend and facing sideways. Keep your heels stable and push the knees towards the floor, stretch till you can and return to the starting position. One minute a day is advisable to beginners.

Hip bridges

Lay on the ground with your knees bent and back straight, push your pelvis upwards without losing the touch of the ground. While raising your hips, squeeze your glutes and lift the pelvis gently, return to the starting position slowly. 3 sets of 10 reps would be a good start.


Lunges will strengthen your hip flexors, glutes, and legs. Stand straight and move your right leg ahead, lower your hips while bending your knees, making a 90-degree angle. Return to the starting position and repeat the process with left leg. 2 sets of 5 reps of each leg is enough, to begin with.

Pigeon pose

This particular stretch can be a difficult one for a beginner, but it has its advantages. The starting position is the same as the elevated plank. Move your left leg forward while bending your knees and putting them under the left hand, your right leg should stretch at the opposite side. Repeat the process with both the legs.

Wall psoas hold

It is a simple balancing stretch. Stand straight and lift your one leg towards your face with a bent knee, if needed, hold your raised knee with hands. Maintain your balance for about thirty seconds, repeat with the other leg.

Straight leg raise

Lie on the ground with one of your knees bent. Your back should be straight. Lift one leg straight, stretching upwards, stretch it as much as you can hold for a few seconds and lower your leg. Repeat with both legs. 5 reps of each leg are enough for a start.

Figure Four Stretch

Lie straight on your back. Put your left foot over your right quad and lift the right leg with a bent knee towards your face, stretch as much as your hips allow, hold it for a few seconds then release. Do it with both the legs. 30-second hold with each leg is advisable.

Three-Legged Dog

Start with all fours on the floor. Raise your one leg as high as you can, do not bend the knees of the other leg, try to make a straight line with your raised leg, back, and the arms. Balance your body. Repeat with both legs.

Knee to Chest Stretch

Lie straight on your back and raise one leg with the knee bent towards your face. Hold the leg with both hands and feel the stretch on your hips. Repeat with both the legs.

Reclining Angle Bound Pose

Lie on your back, your spine straight. Let your heels touch each other, and push your bent knees outwards and towards the ground. Stretch as much as you can and repeat the process.