How to Do a 3D Hip Flexor Stretch

Four Methods:Getting in the Starting PositionPerforming the ExercisesAdvanced Version Frequency

These medium-intensity exercise lengthens your hip flexor muscles and stretches your thighs as you twist and extend parts of your body.

Method 1
Getting in the Starting Position

  1. Image titled Do a 3D Hip Flexor Stretch Step 1
    1
    Put a 2 or 3-foot chair in an obstacle-free space.
  2. Image titled Do a 3D Hip Flexor Stretch Step 2
    2
    Raise one of your legs and place your foot on it, knee bent at a right angle and your back leg straight. Contract your abdominals and move your pelvis back a little. Throughout the exercise you will have to keep your abs tight, so get ready to make that effort.

Method 2
Performing the Exercises

  1. Image titled Do a 3D Hip Flexor Stretch Step 3
    1
    Exercise 1: arms overhead. Hold both your arms straight out in front of you and lift them up above your head, then bring them back in front of you and repeat.
  2. Image titled Do a 3D Hip Flexor Stretch Step 4
    2
    Exercise 2: upper body twist. Hold both your arms straight out in front of you and turn everything from the waist up to the side, then return to the initial position and repeat.
  3. Image titled Do a 3D Hip Flexor Stretch Step 5
    3
    Exercise 3: side bend. Hold the arm opposite to your bent leg out behind you and put the other arm on top of your bent knee. Now lean to the side of your bent leg so that you stretch your hip flexor and back muscles, then repeat with the other side.

Method 3
Advanced Version

  1. Image titled Do a 3D Hip Flexor Stretch Step 6
    1
    To make any of these exercises more challenging you can hold dumbbells as you complete them. You'll have a harder time, but your arms will thank you later!

Method 4
Frequency

  1. 1
    Do 10 repetitions of each exercise per set. Repeat until you've completed 3 sets total (1 per exercise).
  2. 2
    In order to start seeing/feeling results, aim to do 1 set of each exercise 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

Tips

  • To make these exercises less challenging you can limit your movement so there's not as much strain on your hip flexor muscles.
  • The benefits of this exercise are increased strength and flexibility in your hip flexor muscles.

Warnings

  • Potential injuries that may be incurred if this exercise is performed incorrectly are hip, shoulder, and back muscle strains.

Things You Need

  • Chair
  • Dumbbells (optional)

Article Info

Categories: Sports and Fitness | Personal Fitness