Kneeling Hip Flexor Stretch

September Muscle of the Month: The Hip Flexors
Kneeling Hip Flexor Stretch

1: Start by kneeling on your right knee with your toes down, and place your left foot flat on the floor in front of you.

2: Be sure both of your knees are bent at a 90-degree angle. Your left bent knee should be directly over your ankle.

3: Bring your arms straight out in front of you in the direction you will be pressing.

4: Squeeze your glutes and press your hips in the direction of your pointer fingers, while keeping your core tight and chest open.

5: Press back and forth, each time getting deeper in the stretch. Repeat 10-30 times on each side.

Advanced: Still squeezing your glutes, bring your right heel to right glute, stabilizing on your right knee. Bring your right arm around and hold your right ankle for a deeper hip flexor stretch.

Kneeling Hip Flexor Stretch Kneeling Hip Flexor Stretch



*The GRID Foam Roller has a variety of widths to replicate the feeling of a massage therapist’s hands. We almost always recommend massage therapy with our chiropractic care treatment!

Each month at Chesapeake Family Wellness, we choose a “Muscle of the Month” to focus on to help inform our patients on relieving pains they may be experiencing. Each month will start off with how to foam roll a specific muscle, followed by demonstrations on how to stretch the same muscle. It is often muscular imbalances generates pain. Tight hamstrings often cause low back pain. Overcompensating with your left side could be causing pain on your right side. The human body is an incredible thing, so keeping it flexible and strong is incredibly important.

To learn more about our “Muscle of the Month” series, please check us out on YouTube at Chesapeake Family Wellness or on Instagram @Chesapeakefamilywellness. Both on YouTube and Instagram, we go through all the motions of each stretch and release for each muscle. We also post patient testimonials, our blog entries, words from the Doc, and share other chiropractic care information. If there is ever a topic you wish us to expand on, feel free to message us on our Chesapeake Family Wellness Center Facebook page so we can connect!


Previous Muscle of the Month: Foam Rolling The Hamstrings


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