hip flexor stretch

Photo: Adam Bell

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Hip Flexor/Hamstring/Glute Stretches

What it does: Focuses on tightness in your hip flexors, your hamstrings and your glutes, which all get tighter and weaker with time (especially if you spend a lot of that time sitting).

How to do it: Find a table that's about hip height (if that's too high for you, it's fine to use a lower surface, like a chair, at first). Place your right foot on top of it and, keeping your left foot on the ground and left leg straight, bend your right knee and lean in toward your right knee, keeping your back straight as you do it. You should feel a stretch in the front of your left hip. Hold for 10 seconds, then switch sides. Next, grab a chair and place your right foot on the seat. Flex your right foot, keep both legs straight and stick your butt out behind you as you hinge forward from the hip and keep your back straight, folding your torso over your right leg until you feel a stretch in your right hamstring. Hold for 10 seconds, then switch legs. Finally, sit on the chair and place your right ankle just above your left knee, with your left foot still on the ground. Let your right knee drop toward the ground, feeling the stretch in your right glute. (You can gently press on your right knee with your hand to deepen the stretch). Hold for 10 seconds, then switch legs.