This is a classic hip-flexor stretch that’s good for almost anyone. That being said, I watch people do this stretch all the time at the gym and it is rarely executed properly. Just like anything else in life, if you want good results you have to put in the intention and effort to make it so. Notice how the knee doesn’t come forward of the ankle? That’s the first key to performing this stretch properly, and the most common misalignment I see when people do it. Letting the knee come forward of the ankle past 90 degrees puts a tremendous amount of unnecessary stress on the knee joint.
To stretch your right hip flexor (anatomically known as the psoas), step your left foot forward so you’re in a low lunge. Remember that knee alignment! Slightly tuck the tailbone under and lift the pubic bone to lengthen the lower back and maintain neutral pelvis. This will prevent stress or strain to the lower back. Gently place the hands on the knee and stretch up through the chest making the front side of the body feel long and open. Take some deep breaths and try and relax into the stretch. You should feel it deep in the front of the right hip.
** Pro tip: to increase the stretch, isometrically pull the left heel back and the right knee forward as you continue to tuck the tailbone and stretch up through the chest. (Isometric means that nothing actually moves, it’s a static action.)injury prevention, pain, rehab, sports medicine