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Hip flexor stretches

This is an excerpt from Facilitated Stretching 5th Edition With Online Video by Robert E. McAtee.

Psoas Partner Stretch, Prone

This stretch improves hip extension. The stretcher must keep their hips flat on the table or mat throughout this stretch. As they raise their leg, there will be a strong tendency for them to lift their hip to achieve more range of motion. You may need to work with the stretcher on body awareness until they can stabilize their hips properly before performing this stretch.

1. The stretcher lies prone on a treatment table or a mat on the floor. If they have any low back discomfort in this position, place a pillow under their hips to alleviate some of the stress on the low back. You can also teach the stretcher to contract their abdominal muscles (pelvic tilt) to stabilize and flatten their low back. The pelvic tilt position usually eliminates low back discomfort.
2. The stretcher uses their hip extensors (gluteal muscles and hamstrings) to lift their leg off the surface as high as possible, with the knee bent. This lengthens the psoas to its end range. Remember that the normal range of hip extension is only 30 degrees. If the stretcher is not lifting their hip off the surface, yet seems to have more than 30 degrees of hip extension, look for hypermobility in the low back area.
3. Assume a stable position that allows you to support the leg just above the knee to provide resistance to the isometric contraction of the psoas (figure 5.12a). You may prefer to grasp the stretcher’s leg around the ankle (figure 5.12b).
4. Direct the stretcher to begin slowly pulling their thigh toward the surface (hip flexion), isometrically contracting the psoas for 6 seconds. They are not trying to straighten their lower leg, which would be a contraction of the quadriceps. As the stretcher contracts their psoas, they should relax their gluteal muscles. Often, the gluteal muscles cocontract with the psoas. This inefficient pattern should be discouraged, because the gluteal muscles will tend to inhibit the psoas. You can help the stretcher eliminate this pattern by having them briefly drop the weight of their leg into your hand before the isometric contraction of the psoas. After a few times, the stretcher should be able to do this automatically.
5. After the isometric push, the stretcher relaxes and inhales deeply. During this time, maintain the leg in the starting position.
6. As they exhale, the stretcher contracts the hip extensors to lift their thigh higher, deepening the psoas stretch. Be sure the stretcher keeps their hips flat on the surface.
7. Repeat two or three times.

Psoas Partner Stretch, Side-Lying Variation

1. The stretcher lies on their left side, hips stacked, left hip and knee fully flexed and held by the stretcher. This helps protect the low back from hyperextension. The stretcher supports their head on their left arm or with a pillow for comfort.
2. Assume a stable position behind the stretcher and have them lift their right leg to parallel, then slowly extend the right leg back as far as they can comfortably, keeping the knee bent to about 90 degrees. This lengthens the psoas to its end range. Lightly support the medial side of the lower leg and thigh at the knee, with your right hand just proximal to the knee to resist hip flexion (figure 5.12c). The stretcher relaxes their gluteal muscles. Direct the stretcher to attempt hip flexion (“pull your knee toward your chest”), isometrically contracting the psoas for 6 seconds. They are not trying to straighten their lower leg, which would be a contraction of the quadriceps.
3. After the isometric attempt, the stretcher relaxes and inhales deeply. During this time, maintain the leg in the starting position.
4. As they exhale, the stretcher contracts the hip extensors to deepen the psoas stretch. Repeat up to three times.
5. Repeat on the other side.

More Excerpts From Facilitated Stretching 5th Edition With Online Video

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