(front of thigh and hip area)

Kneeing Hip Flexor Stretch 

Targeted Area: Hip Flexors and the front of the thighs

This one will open up your chest and lengthen your hip flexors at the same time.  Good for those who spend a lot of time seated at a desk of behind a wheel.  Also a good one for cyclists because the position on the bike also results in the hip flexors and front of the upper torso being in a shortened position for much of the time.

  1. Kneel down in front of the suspension trainer on one knee with the other knee out in front of you. Use a pad or towel under the downed knee for comfort.  You will be stretching the front of the leg of the downed knee.
  2. Focus on good posture and “making yourself tall”. Reach upwards toward the ceiling with the same hand as the leg you are stretching to increase the stretch.  You should feel a stretch in the upper part of the front of your thigh
  3. Hold for 30 seconds on one side, and then switch sides.

Notes: If you don’t feel it, you may elevate your back foot, which will increase the stretch.  You may also reach back if you are flexible enough and grab the back foot with your opposite hand.  

 

Hip Flexor and Chest Stretch

Targeted Area: Hip Flexors and Chest

Set-up: Straps fully extended

This one will open up your chest and lengthen your hip flexors at the same time.  Good for those who spend a lot of time at desk.  Also a good one for cyclists because the position on the bike also results in the hip flexors and front of the upper torso being in a shortened position for much of the time.

  1. Stand facing outwards holding one of the straps in each hand.
  2. Move forward until you have tension on the straps. Reach up and extend one arm toward the and the other down towards the floor. Kneel down on the knee that is on the same side as the raised arm.
  3. Adjust your position forward or backward until you feel a gentle stretch in the front of your upper thigh and in your chest area. Hold for 30 seconds on one side, and then switch sides.

Notes: Contract your abdominals during the stretch to set your hips in the correct position and prevent your back form arching.

 

This is a video of a Hip Flexor and Quad stretch that you don’t need a suspension trainer for