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Exercise 5: Hip flexors

Purpose: Stretch the hip flexor muscles (psoas and iliacus), opening the front of the body.

Instructions​

Position: Feet wider than shoulder-width apart, knees bent, feet parallel. Place your hands just above your buttocks or lower on your buttocks.

  1. Lift your lower abdominal muscles up as you gently push/slide your pelvis forward.
  2. Feel a mild stretch in the hip flexors (front of the hips). Don’t over-stretch or create a deep backbend; this should be gentle.
  3. Your head can gently arch backwards or stay forward, whatever is comfortable.
  4. Open your mouth slightly and take 3 slow breaths in each position:
    • Centre — Body facing forward
    • Right rotation — Rotate from the hip and look down over your right shoulder (keep knees facing forward)
    • Left rotation — Repeat to the opposite side
    • Centre — Return to body facing forward
  5. Return to standing.
  6. Shake your body out.

Duration: Approximately 2–3 minutes.

Sensations to notice: Gentle stretch in the front of the hips, opening across the front of the body, release in the lower back.

Gentle is key

This exercise should create a mild stretch. Don’t push into a deep backbend. The hip flexors (psoas and iliacus) are deep muscles that respond better to gentle, sustained stretching.

Modifications​

  • Less depth — Don’t press the pelvis as far forward. Even a small movement creates a stretch.
  • Hands higher — Place hands on your lower ribs or waist instead of buttocks.
  • Skip rotations — Stay in the centre position for all breaths if rotations are uncomfortable.
  • Wall support — Stand with your back near a wall for support.
  • Kneeling lunge — Kneel on one knee (use padding), step the other foot forward into a lunge. Gently press your hips forward to stretch the hip flexor of the kneeling leg.
  • Bed edge stretch — Lie on your back at the edge of a bed. Hug one knee to your chest while the other leg hangs off the edge.
Choosing based on your body
  • For hip issues, try the bed edge stretch. This is the gentlest variation.
  • For lower back issues, keep the stretch mild and don’t arch your back.