Stretch Tip: Hip Flexors

Hip flexors are the group of muscles that bring the legs up towards the trunk and work together to flex the hip.  They are also perhaps the easiest muscle group to tighten up as cyclists.  This is because the thigh cannot fully extend with the motion of cycling.  So how do riders avoid experiencing stiff-ness in these muscles?  The answer is stay limber with the right stretches.  Here is a basic stretch as well as a more advanced modification.  You’ve likely seen them and executed them before during your cool downs at Revolve!
Basic Hip Flexor Stretch:

  1. Start in a forward lunge position placing your hands gently on the knee out in front of you.
  2. Press down with your hands and extend the hips forward until you feel a stretch from the front of your hip, groin, and thigh.
  3. Hold the stretch for about 20 seconds.  Repeat steps 1-3 on the other leg.

Photo Credit: http://shine.yahoo.com/healthy-living/denise-austina-s-essential-stretches-1967650

 

 

 

 

 

 

 

 

 

 

 

 

 

Advanced Hip Flexor Stretch:

  1. Begin in a forward lunge position and drop your back knee to the floor.
  2. Raise your arms and hands up over your head looking up to the sky.
  3. Press your hips forward and down toward the floor and feeling the stretch through your torso, hip, groin, and thigh.
  4. Hold the stretch for about 20 seconds.  Repeat steps 1-3 on the other leg.

    Photo Credit: http://sportsmedicine.about.com/od/runningworkouts/tp/BestRunningStretches.htm

 

 

 

 

 

 

 

 

 

 

 

NOTE: It is important that your forward lunging knee not extend over your toe.  Be mindful of keeping your knee over or behind your ankle.

One thought on “Stretch Tip: Hip Flexors

  1. Wow that was strange. I just wrote an very long comment but
    after I clicked submit my comment didn’t appear. Grrrr… well I’m not writing all
    that over again. Regardless, just wanted to say excellent blog!

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