Fitness

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Hip flexor stretch

Your hip flexors — which allow you to lift your knees and bend at the waist — are located on your upper thighs, just below your hipbones. To stretch your hip flexors:

• Kneel on your right knee, cushioning your kneecap with a folded towel.
• Place your left foot in front of you, bending your knee and placing your left hand on your left leg for stability.
• Place your right hand on your right hip to avoid bending at the waist. Keep your back straight and abdominal muscles tight.
• Lean forward, shifting more body weight onto your front leg. You'll feel a stretch in your right thigh.
• Hold for about 30 seconds.
• Switch legs and repeat.

1. Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 4, 2011.
2. Montico MP, et al. Injury prevention. In: McKeag DB, et al. ACSM's Primary Care Sports Medicine. 2nd ed. Philadelphia, Pa.: Lippincott Williams & Wilkins; 2007:133.
3. Woods K, et al. Warm-up and stretching in the prevention of muscular injury. Sports Medicine. 2007;37:1089.
4. Beedle BB, et al. No difference in pre- and postexercise stretching on flexibility. Journal of Strength and Conditioning Research. 2007;21:780.