Name: Active Hip Flexor Stretch
Uploaded: 2023-04-26T01:01:04.000Z
Duration: 3 min

English captions

https://stream.mux.com/2thNGgxVBW7wG6d02lqnngNWjxUF00SP5FdoF3Wkovah4.m3u8

Learn how to properly perform the active hip flexor stretch in this comprehensive step-by-step instructional video from the Brookbush Institute. This evidence-based video provides expert coaching on setup, positioning, alignment, and exercise modifications to improve hip flexor flexibility and hip mobility. Enhance hip extension range of motion while supporting optimal lumbopelvic alignment with this targeted mobility exercise. Perfect for athletes, fitness enthusiasts, and rehabilitation clients seeking to reduce anterior hip tightness, improve mobility, and restore optimal movement mechanics while reducing injury risk.

Introduction to Active Stretching Techniques

Demonstration of Hip Flexor Active Stretch

Progressions in Hip Flexor Stretching

Advanced Techniques for Psoas Stretching

Protocol for Effective Active Stretching

Active Hip Flexor Stretch

This is Brent, President of B2C Fitness, and we're talking about our progressions from our static stretching techniques, which is our active stretching techniques. Now, active stretching uses reciprocal inhibition that is going to contract our opposing muscles to increase our range of motion, strengthen our end range, and increase  neuromuscular control via something called reciprocal inhibition. I'm going to have Vinnie come out and help me demonstrate our hip flexor stretch, which is the active stretch we're going to do in this video. Now, the position we adopt for an active hip flexor stretch or static hip flexor stretch is this same. We're using that nice, straight posture, he's going to draw-in. This leg is in 90 degrees at the hip, 90 degrees to the knee. Now, the first step for this stretch is I'm going to go ahead and have him use a foam roll so he's not unstable. We want stability during the stretch. We might work on instability or unstable environments during our resistance training, but during stretches he's nice and stable. The first progression for this active stretch is, all I'm going to have him do is squeeze his glute, and posteriorly pelvic tilt. So, that's tuck his tailbone under, and do you feel that? -Yes. That's all it takes. We posteriorly pelvic tilt. We put the psoas on stretch by going through a little lumbar flexion, and forcing a little bit of hip extension. Now, if Vinnie has this mastered, he feels good with it, we can go ahead and progress this active stretch to include more and more psoas extensibility. The first step would be posterior tilt, and then reach up. He'll then bring his arm down, put it on his hip, good. The third progression would be tuck under, reach up, and now I'm going to have him go into little bit of lateral flexion, away from the side that he's stretching. You feel that a little more? Good. Let's go ahead and do our next progression. Our next progression is tuck under, squeeze your glute, reach up, side bend, and then we're going to rotate out. So remember our psoas attaches to the vertebral bodies of L1 through L5. So, by doing lateral flexion and  rotation away, we're pulling all of those psoas fibers as far as we possibly can away from the hip. Now which progression you decide to use is you can go as far as they can control, and go as far as they can still feel an increase in the stretch. So if they reach up and it feels like more stretch, great. If they reach up and then they do this, and there's no increase in the amount of stretch they feel, stick with just the reach up until they've mastered that, and then go ahead and progress. Now, the protocol for all active stretches is 8 to 15 repetitions, 2 to 5 second holds. Thank you.

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As with many of the active stretching techniques, the position used is nearly identical to the static stretching technique for the same muscles.

Have your patient/client assume a half-kneeling position, with the knee on the side to be stretched directly under the hip. The other leg should be in line with the hip, with the hip and knee flexed to 90° (foot directly under the knee).

Have your patient/client assume an upright posture (normal curvature of the spine, shoulder back and down, head back and chin tucked).

Cue your patient or client to posteriorly tilt their pelvis (I find the cue "tuck the tail" to be helpful), and squeeze their glute.

Hold this stretched position and the glute contraction for 2 - 4 seconds and repeat 10 - 15 times.

No need to lean forward - A stretch should be noted with a posterior pelvic tilt alone. This may take some practice but is more effective as a general hip flexor stretch than leaning forward. Leaning forward increases the lumbar curve reducing the length of the psoas, may lead to anterior pelvic tilt reducing the length of the iliacus, and also reduces knee flexion reducing the length of the rectus femoris.

The kneeling position can be rough on the knee in contact with the floor. Use airex pads, folded yoga mats, or towels to provide as much comfort as needed.

Modifications for preferential lengthening of the TFL:

Have your patient/client start in the upright, half-kneeling position described above.

Add external rotation of the femur by having your patient/client line up the foot of the leg to be stretched with the opposite foot and hip (shift the back foot medially about 12").

Slide the hips (lean) toward the side to be stretched adding femoral adduction.

Modifications for preferential lengthening of the Rectus Femoris:

Have your patient/client perform the kneeling hip flexor stretch with the ankle dorsiflexed, increasing the amount of knee flexion.

Often hip flexor stretching is done in excessively strenuous positions that place the rectus femoris in positions beyond optimal extensibility. Any stretch that places the back foot on a box, bench or against the wall is excessive and not recommended for anyone.

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