Supine Hip Flexor Stretch

Equipment
Bed

Purpose

This exercise helps open up the hips by stretching the muscles at the front of the hips. Tight hip flexors can lead to a forward trunk posture, so it is important to stretch this muscle in order to allow for improved alignment and mobility. It is often prescribed to patients with low back or hip pain.

Set up

Lay on your back towards the right-most edge of your bed. Bend the left leg keeping your foot flat on the bed.

Movement

Slowly allow the right leg to hang off the side. You should feel a stretch at the front of your thigh or hip. Try hugging your left knee towards your chest if you don’t feel a stretch. Hold 30-60 seconds. Repeat on left side.

Tips

  • You may feel a stretch at the front of your right hip, but you shouldn't feel pain in either side. If you feel pain, reduce the stretch and hold. If that doesn't help, notify your doctor of your pain.
  • Try and completely release the leg that is hanging over the edge of the bed. Don't "hold" it.
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