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Exercise handout — move better, feel better.
Hip Flexor Stretch (Spine-Friendly)
Lengthens the hip flexors which often become tight from sitting. Tight hip flexors pull on the low back - releasing them helps the whole spine chain.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
- towel
No equipment? Try: Towel under knee for comfort
Dosage
2
Sets
30 sec
Reps / Time
10 sec
Rest
30 second hold each side
Tempo
Step-by-Step Guide
Set up
- Kneel on one knee with the other foot in front
- Back knee directly under hip, front knee over ankle
- Place hands on front thigh for balance
- Pad back knee with towel if needed
Step 1 of 6
Gently tuck your tailbone (like scooping pelvis under)
Step 2 of 6
Keeping this pelvic position, shift weight slightly forward
Step 3 of 6
Feel the stretch in the front of your back hip
Step 4 of 6
Keep torso upright - don't lean forward
Step 5 of 6
Hold for prescribed time
Step 6 of 6
Switch sides
Breathing
- Breathe slowly and deeply
- Relax into the stretch on exhale
Form Cues
- Tailbone tucked throughout
- Don't arch your low back
- Keep torso vertical
- Breathe into the stretch
Common Mistakes to Avoid
- Arching low back (common - defeats the stretch)
- Leaning forward with torso
- Not tucking tailbone
- Overstretching (should be gentle)
Safety Information
Keep the stretch gentle. Avoid if causes knee pain - try supine version instead.
Progressions
Add same-side arm reach overhead, or add gentle rotation away from back leg
Regressions
Hold onto chair or wall for balance. Keep the stretch smaller.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.