8 Types of Hip Flexor Stretches And Yoga Poses

hip flexor

Stretching :

It is a method or a technique that helps the body to get flexible and makes sure that the body avoids injuries in particular movements.

A person’s body is said to be flexible if the movements of specific muscles or joints can easily be done. If a person wants to work on his flexibility, he should focus on the muscles rather than the bones and joints.

Ligaments and tendons have also come under the term of muscles but they are for the support of bones and joints, where we have to focus it is the fascia muscles, which provides the body desired flexibility.

Flexibility can be of two types. One is stationary, in which we observe a person’s movement in a static position. For example how much a person can bend himself?

Another type is locomotory flexibility, in this type of flexibility can be observed with several joint and muscle movements during moving the body. The flexibility of the person noticed can be described as a spectrum of motion of the body.

Extending or stretching as it identifies is the physical wellbeing of the person is the way toward putting specific parts of the body into a place that will elasticate, or lengthen, the muscles and related delicate tissues.

After endeavor a customary extending program various changes start to happen inside the body and explicitly inside the muscles themselves. Different tissues that start to adjust to the extending procedure are sheath, ligaments and soft tissues.

Just like flexibility stretching also has two types those are motionless stretches and stretches with movements. It is a general perception that stretching should be done only if the muscles are tight or strained, no need to stretch it in general. But to have a flexible body and strengthen muscle stretches are important for the muscles.

And stretches get more important if a person has got a hamstring in the muscles. To relax that tight muscle stretches can be the best treatment.

Stretching can also be beneficial for the warm-up process as it gives you proper breathing and muscle movements. It makes you release everyday stress pressure with proper and gentle movements.

One of the most benefits of the stretch is you can perform it anywhere anytime even while watching TV or before going to bed or just after waking up.

It’s just your choice when you want to do it. Remember to have good breathing as it the most essential element in stretching.

Stretching ought to be done in a proper way first you hold on to a specific position than count until you want to be in that position than relax and repeat the procedure. Try to make each stretch hold up to 60 seconds for maximum benefits. 

Hip Flexors:

We as a whole realize our body takes a shot at two frameworks that are skeletal and solid. Our strong framework involved predominantly tissues, ligaments, and tendons.

Hip flexors muscles go under term ligaments. These are the solid muscles that bolster the center of the body to perform locomotory activities in a superior manner.

These muscles are the biggest muscles that associate your middle to the lower body. These muscles are associated with the hip joints giving it support from external hips elixir and inward glutes.

The primary body developments like strolling, running, hikers are the significant developments performed because of these particular muscles.

Hip flexors can be cured and treated if got strained and even if they are not regular hip flexor stretches can make the tight muscles loosen up for better flexibility and postures.

There are several types of stretches but there are specifically eight types of hip flexor stretches which are most beneficial for the hip flexors and those are mentioned below.


Most of us are familiar with this exercise when it comes to leg toning but lunges are also beneficial for the tight hip flexors. A person can do both high or low lunges according to the body’s flexibility. 

Figure 4 stretch: 

This stretch mainly targets the thigh and hip muscles. This stretch is done while lying down on a yoga mat and placing your body on the floor properly.

Then bend the knee of one leg bringing other legs on top of it making the figure four. Hold stretch and release. Then repeat the same procedure with the second leg. 

Knee to Chest Stretch: 

This stretch is also performed by lying down on the floor. Keep your one leg straight and bring another one to the chest, hold it for 60 seconds and then relax.

Repeat the same procedure with other legs. This stretch along with the hip flexors will also work on the core muscles. 

Bound pose stretch:

Lie down on the floor in a straight position. And while lying down bring your legs into a butterfly position. This posture works great on your hip and pelvic muscles. 

Piriformis stretch: 

This stretch is done while sitting and helps to stretch hips and back muscles. Put you one leg straight and bring another one on top of it with the twisted position.

Twist your upper body and bring your arm on the upper leg. Hold for 60 seconds for a good stretch then repeat it with other legs. 

Kneeling side bend stretch: 

This posture is performed while in a half-standing position. Stand on your knees put your arms in an upright position and side bend, hold this pose for a few seconds then do it on the other side. This posture stretches inner thighs and obliques. 

Pretzel stretch:

 Lie down on the floor on the left side with an arm under your neck. Bend your knee of one leg and bring it forward. Bend the inner leg and hold it with your other hand. This posture will help you to stretch back and hip flexors equally. 

Pigeon pose: 

It’s the most famous and effective stretch to unlock the hip flexors and easy to be done. This stretch is also done while lying on the floor and affects your hip glutes and thigh muscles. 

Unlock Your Hip Flexors:

 As we get along in life we come across various injuries and health issues. To deal with them we need some special assistance.

Unlock hip flexor is a program designed by famous fitness author Mike Westerdal with the coordination of Rick Kaselj. Both of them worked on the methods and special techniques to unlock the hip flexors and make them available for the general people.

Unlock the hip flexors program gives patients 10 moves in all to follow which takes 15 to 20 minutes in all to complete. These few minutes make a person unlock hip flexors and numerous health benefits also.

The inventors focus on the methods to unlock the hip flexors through this program. They pointed out the many benefits of following this program to unlock the hip flexors.

This program mainly helps in removing the hips and joints pain, by improving blood circulation it boosts your energy level. This also helps in the reduction of belly fat with the multiple stretching moves.

Mike and kick state that tight hip flexors are the root cause of insomnia, digestive issues, low levels of energy. Rotating pains and pinched nerves.

The author also points out the main muscles responsible for the tight hip flexors are the Psoas muscles. Most of us in today’s life have tight psoas muscles, due to prolonged sitting hours.

The author of this program suggests that releasing the tightness of the psoas muscles will eventually give the person a flat belly and a healthy gut.

Yoga Poses for Hip Flexors

Hip flexors are the group of large and strong muscles that connect the upper body to the lower parts. These muscles are responsible for the different and difficult movements like bending your knees and bringing it to your core.

Strengthening hip flexor muscles will be very beneficial for the body as these are the foremost locomotory muscles and if they get injured and a person gets a strain, they will go from mild to severe even making that person immobile for a specific period. These strains can be cured with proper exercises and stretches.

What is Yoga?

Yoga has a 5000-year-old history. It’s a meditation process that connects the mind and body. It’s a practice to heal the inner soul through deep breathing practices.

And the stretches make the outer body more flexible and toned. The coordination between exercises stretches and breathing heals the mind and body positively.

Postures and poses in yoga were not invented for the treatment of the body rather for spiritual development. As time passed, and when before 2000 years when yoga entered into the west from India.

They researched the techniques and postures and gave people the exposure of the benefit these yoga poses and postures give to the body.

Yoga Poses for Hip Flexors:

Yoga poses are very helpful for the strengthening of hip flexors. The stretches, if done properly, will be beneficial for the main muscles of the body. There are some specific poses just for the hip flexors which are mentioned below:

Low Lunges:

Lunges is the best stretch for the hip flexors. It gives a deep stretch to the hip thigh and core muscles, thus making them strong and flexible for efficient mobility.

Low lunges give the lower body finding more balance and more strong leg muscles. Their impact on the lower body in powerful and sustainable.

Extended Low Lunges:

There are branches of some poses which are interlinked with each other just like extended low lunges.

In this posture, while performing the low lunges you extend your upper body and shoulders to give this posture Extension and the whole body gets involved mainly focusing on the hip flexor’s tightness.

Twisted Monkey:

If the person hip flexors have got too tight and you have to do something about that then try twisted monkey pose. It befits for the hips and legs are endless.

This posture releases the tightness in a specific manner giving the flexors more flexibility and stability.

Pigeon Pose:

This is the ultimate pose for the psoas muscles to get relaxed and hip flexors to strengthen. In this posture, hip flexor and glutes get involved at maximum stretch thus giving the ultimate relived results.

Butterfly Pose:

This pose is performed in a seated position with a relaxed mind and body. This posture is great for hip flexors because it reduces the inflammation around the muscles and making them flexible by removing the tightness of the muscles.

This posture can also be term as the relaxation pose for the hips and core muscles. Even if a person is suffering from pinching nerves in hip flexors it also helps to release that nerve in a relaxed manner.

A Great Buy: 

Authors have worked hard on the methods and techniques to unlock hip flexors.

This is a great buy for those with tight hip and psoas muscles. It boosts your energy and helps in the improvement of digestion.

Through different exercises, authors have made this program workable also to remove excess fat and hence giving you a slimmer physique.

When it comes to health, a person should not make compromises, unlock hip flexors is a great buy for those who are in constant pain and for those also who don’t want these muscles to get strained and build pressure in the hip flexors.

This program not only will help you to revitalize your energy and gut issues but also the joint and back muscle pain will fade away.

It’s easy to find unlock hip flexors on the official website of the creators. In just 10 $ price it’s a great buy. Go on the website, mention your address, make a payment with your card and you will have your health restoration program in your hands within days.

It’s all about living healthy and happy. Stay focused try to unlock the hip flexor program and hip flexor stretches for the ultimate results.

Here you go to get HIP FLEXOR PROGRAM :


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