Hip Flexor Lying Down
Overview
Do you work at a desk? Have low back pain? This stretch is for you! The best part is you can do it while lying in your bed. Feel the satisfying stretch in the front of your thighs and lower abdomen – your hip flexors.
Level
Beginner
Targets
Hip flexors
Hip Flexor Stretch (bed edge)
Step by Step Instructions
- Lie on your back near the edge of your bed with both legs straight.
- Shuffle toward the edge until one leg can hang freely without you losing balance.
- Gently press your lower back into the mattress to keep your core stable.
- Hug the opposite knee toward your chest with both hands.
- Let the other leg relax and hang off the bed so the thigh drops toward the floor.
- Keep your pelvis level and avoid arching your lower back.
- You should feel a stretch at the front of the hip of the hanging leg.
- Hold for 30–60 seconds, breathing slowly.
- Bring the hanging leg back onto the bed, release the hug, and return to the centre.
- Switch sides and repeat.
- Do 2–3 sets per side, 1–2 times per day.
Tips
- If the bed is high, use a lower, firm surface.
- Place a small towel under your head if your neck feels strained.
- Use a strap or towel around the knee if hugging it is uncomfortable.
[Video Transcript]
If you’re stuck sitting at a desk all day, your hip flexors, the muscles in the front of your hips, can get really tight. When they get tight, they can cause groin pain, and that pain can radiate to your lower back because those muscles attach to your spine. We want to stretch them out as much as possible.
One of the best times to stretch them is right when you wake up in the morning or right before bed. The reason I suggest those times is that it gives you a routine, and you can do this stretch right in your bed, it’s super simple.
All you have to do is lie on your back and let one leg dangle off the bed. Move to the side of your bed as far as you can without falling off. Bring one knee in toward your chest while letting the other leg drop off the bed. Try to keep your lower back touching the bed to protect it. The weight of your leg will gently pull it downward, giving your hip flexor a really good stretch.
Pull your knee in and hold the stretch for 30 seconds to one minute. It feels so good! Make sure you do this on both sides. When you’re done, bring your knee back into your chest, move back to the center of the bed, and then switch to the other side. Even if one hip flexor feels tighter than the other, you still want to stretch both sides evenly.
Stretching every day, twice a day, will really help decrease hip pain and even some lower back pain. Remember, your hip flexors attach to your spine in the lower back, so keeping them loose is important.
When you’re done, roll onto your side, sit up, and finish the stretch session. I like to do three stretches on each side, alternating sides, and holding each stretch for at least 30 seconds. Try doing these hip flexor stretches , they will feel really good!
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