The Hip Flexor Stretch can be used to correct tightness of the hip flexors. The stretching video demonstrates proper execution.
The stretch helps in reducing the risk of injury and aids in the muscle recovery process after long matches or practice session.
Since most tennis players have tight hip flexors this stretch should be one of the essential stretches in your static stretch program.
As a visual aid we have the stretching video for you or take a look at the exercise description summary.
Since you have to kneel it helps to have a cushioning device for the knee. Otherwise you will feel discomfort when holding the stretch for 45 seconds or longer.
Hip Flexor Stretch Description Summary
- Place floor mat on the ground
- Step into a forward lunge position; the knee of the rear foot has ground contact; knee of the front foot is flexed at 90˚ and doesn’t protrude past toes
- Reposition the front foot forward until rear leg/hip is hyper-extended; maintain neutral spine and head position (straight back; look forward)
Note:
- If contralateral (opposite) elbow touches the lateral aspect of the forward knee, obliques will also be stretched
- Hold stretch for 45 seconds
Hip Flexor Stretch Targeted Musculature
- Hip Flexors (iliopsoas, rectus femoris, sartorius, gluteus minimus)
- Obliques (if applicable)
Other Stretches For You
Apart from the Hip Flexor Stretch we have some other stretches for you that target the muscles acting on the hip.
Simply click on them to learn more or watch the videos:
Training Zone
We provide you with some more workouts and training tips you may be interested in to optimize your training.
Also, make sure that you warm up properly before and stretch out after your training session.
