Hip-flexor stretches

Jan Lucanus, certified tai chi expert, walks through 3 hip-flexor exercises to increase mobility and flexibility in our hips.

Transcript

00:00

[UPBEAT MUSIC]

00:08

Hey, I'm Coach Jan, and we're going to have three hip flexor exercises for you today to increase mobility and flexibility in the hips.

00:17

The first one is knee to chest, and we'll need to get down on the ground for that.

00:26

Lay down with your legs straight, back flat.

00:33

Pull your right knee into your chest while keeping the left leg straight and your lower back pressed into the floor,

00:42

and hold for 30 seconds to two minutes. And then you will repeat on the other leg.

00:57

We're going to move on now to your kneeling hip flexor side bend stretch.

01:04

We're going to step our left foot forward, left hand on the hip. Your right arm reaches up and overhead.

01:13

Make sure this knee is at a 90-degree angle. Hold here for 60 seconds or more, and when you're ready,

01:21

switch sides.

01:32

Now we're going to get into our standing quad stretch. Come to stand with feet shoulder-width apart.

01:42

Lengthen the lower back. Make yourself as tall as possible.

01:49

Bend your right knee, and point your toes back and up. You grab your right foot with your right hand

01:57

and pull your ankle towards your glutes. Hold for 30 seconds, and breathe deeply.

02:06

Great. Now we'll switch sides. Transfer the weight into the other foot.

02:15

Bend your left knee, and point your toes back and up.

02:23

And that was three hip flexor exercises. Hopefully, you feel more flexible and mobile in your hips. I'm Coach Jan, and we'll see you soon.