Lying Hip Flexor Stretch

This stretch targets your hip flexor muscles and it’s also called the Thomas Stretch. I really love this stretch!

It’s such an easy one to do and given that it done lying down, it’s perfect to do on the end of your bed, first or last thing in the day.

This stretch targets your major hip flexor muscles, specifically your iliopsoas and upper parts of your quadriceps. It can be really beneficial for people experiencing pain at the front of their hips or even into the lower back at that’s a common referral site for hip flexor tightness.

STEP 1 : Sit on the edge or your bed or a sturdy surface, with just the edge of your buttocks resting on the surface. Then lie backwards onto your back, allowing the legs to hang off the edge.

STEP 2: Bring your right knee to your chest and hug it in as close as you can. Allow the left leg to completely relax down to the ground and open up through the front of the hip joint.

STEP 3: Take a few deep breaths and allow your hips to relax into the stretch.

STEP 4: Swap to the other side and repeat.

This should feel like a nice stretch all the way up the front of your leg, through the front of your hips and even into your lower back. It shouldn’t feel like increased pressure on your lower back, knees or the front of your hip – if it does, stop this stretch and seek the advice of myself or another health professional.

Some tips: Don’t “bounce” this stretch, take it nice and slow. And just be careful not to apply too much pressure and keep it gentle! And remember to breathe deeply. You can also place a few cushions under your bottom if your bed is too low to the ground. You want your leg to be able to dangle in space.

As always, check with me or a suitable health professional for advice if you’re not sure about which stretches are best for you personally.