Kneeling Hip-Flexor Stretch

Kneeling Hip-flexor Stretch
Step 1 Starting Position: From a kneeling position, bring the right foot forward making sure that the right knee is directly over the right ankle and the right hip is bent to about 90 degrees. Place both hands gently on the right thigh to help maintain a straight, tall spine. Step 2 Pull your shoulders blades down and back without arching your back. Engage your abdominal/core muscles) to brace your spine. Keep your pelvis stable. (Do not allow one side to shift higher or lower than the other side.) Lean forward into your right hip while keeping your left knee pressed into the ground. Do not allow your pelvis to tip forward or your back to arch. To increase the stretch to the left hip flexors, squeeze and contract the glute muscles of your left hip. Step 3 Hold the stretch position for 30-45 seconds at a time for a total of 2-5 repetitions. Try to deepen the stretch with each repetition. Keep your core braced to prevent losing the stretch. Complete all repetitions on one side before alternating to the other hip. Step 4 Exercise Variation: To increase the intensity of the stretch raise the left arm straight in the air and tilt slightly to the right side and you lean forward into the right hip; be sure to alternate sides. Keep the abdominals engaged throughout the entire stretch, this will ensure that the pelvis remains level and will provide the greatest results from the stretch. To reduce any soreness in the knee on the ground, place an Airex pad or a rolled-up stretch mat under the knee. Original article and pictures take http://www.acefitness.org/acefit/exercise-library-details/0/142/#sthash.MTFfYUqI.qjtu site