Hip, Phase 2 · Exercise 2 of 4 HP-2 #2

Half-Kneel Hip Flexor Stretch

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Lengthen front of hip

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose2 times a day, 30-second hold each side

You needA mat or carpeted floor; a folded towel for the kneeling knee

Demonstration video: How to do a Static Kneeling Hip Flexor Stretch (National Academy of Sports Medicine (NASM)). Follow the steps on this page if the video differs.

Photos

Half-Kneeling Hip Flexor Stretch: Half-kneeling stretch: hips shifted forward — Half-kneeling stretch: hips shifted forward

Why it helps

In Phase 1 we used a ball to release the hip flexor. This phase we stretch it in a real-life position: kneeling. This trains the muscle to be long while standing, walking, and stepping.

How to do it

Start in a half-kneel position: one knee down on a folded towel, the other foot flat in front (like a marriage proposal). Knees and hips bent 90 degrees each.
Tuck your tailbone gently (small posterior pelvic tilt). Keep your trunk tall, do NOT lean back.
Slowly shift your hips forward an inch or two. You should feel a stretch in the FRONT of the kneeling-side hip.
Hold 30 seconds with slow belly breathing. Do NOT arch your low back.
Slowly come out. Switch sides. Do 1 hold each side.

Too hard? Try this

Hold the trunk against a wall behind you for support. Or hold for only 15 seconds.

Too easy? Try this

Slowly reach the same-side arm overhead while in the stretch. Or hold for 45 seconds.

Common mistakes

You arch your low back to feel more stretch.
Your front knee falls inward.
You lean too far forward.

You should feel

Stretch in the front of the kneeling hip.
Tall, stacked trunk.

You should not feel

Sharp low back pain.
Knee pain on the kneeling knee.

Stop right away if

Sharp low back pain.
Knee pain that does NOT stop.
Pain shooting down the leg.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program