Hip Flexor Stretch If You Can Not Kneel (Video)

A common thing that I hear from clients is that they are not able to do the stretch because they cant kneel down. So, kneeling bothers them.

They may have osteoarthritis in their knee joint or they have patellofemoral pain syndrome hence, they cant kneel on their knee cap.

So these are variations that they can do to get an effective hip flexor stretch without kneeling down. Also, its a great example of a hip flexor stretch that you can do easily at work, especially if your work involves a lot of sitting.

Find a chair and sit on the edge of the chair. Here I am just using a park bench. What I will do is sit at the end of the park bench or the chair. I've got half of my body, the left side of my body sitting and my left leg is out front. I am going to bring my right knee back.

So I am almost in that 90-90 position but I am not kneeling down. I am going to tighten up my abdominal area and that will maintain the curve in my back and lock the pelvis. And then, I can bring myself forward to intensify that stretch.

If I dont feel anything, I can relax and bring that knee further back, tighten up my abdominal area and then contract my glute and bring my body forward. I am keeping my upper body nice and upright. I am keeping that foot and knee in good alignment. I am keeping the other knee, hip and foot in good alignment. Ive got that glute contracted and the hamstring contracted and then I am moving forward. I am looking at getting a stretch really through that rectus femoris muscle.

I can ease it up and give it a rest. Get back and do it again. Tighten up that abdominal area, tighten up that glute and hamstring, and stretching through that rectus femoris muscle.

As I go through a couple of repetitions, I can progressively go back further, bracing, contracting the glute, and intensifying the stretch.

I recommend starting off with two repetitions held for about 20 seconds and then you can progress from there. I recommend to do 3 to 4 repetitions holding for 30 seconds.

You can go through the video at the top again if you miss any step.

If you want to learn simple step-by-step guide that will finally help you overcome your tight hip flexors, then check out the Unlock Your Hip Flexors program here: