Hip Flexor Stretch with the Pelvis on the Roller
Supine (roller across, under the pelvis) · The front of the hip (around the iliopsoas)
The front of the hip (around the iliopsoas)
Position and focus
Supine (roller across, under the pelvis) · The front of the hip (around the iliopsoas)
Starting position
Place the roller across and lie on your back with your sacrum (the flat bone at the back of the pelvis) on it. Hug your left knee towards your chest with both hands, and lift your right leg until the hip and knee are at right angles.
Movement phases
1. Set up
Hugging your left knee, rest your pelvis on the roller in a position where your lower back does not arch.
2. Extend the leg
Breathing out, gradually lengthen your right leg towards the floor.
3. Hold the position
Stop where you feel a stretch at the front of the right hip, and breathe comfortably.
4. Return the leg
Bend your right knee and return to the starting position. Repeat on the other side.
What to check yourself
Is the lower back arching on the side of the extended leg? Is the pelvis close to slipping off the roller?
Coaching points for trainers
The closer the hugged knee is to the chest, the less the lower back tends to arch. The extended leg does not need to reach the floor. The 3D view shows the right hip being stretched.
Caution
Do not press hard through pain. Stop if you feel sharp pain, numbness or dizziness. If you have osteoporosis, pain under treatment, have had surgery or are pregnant, check with your healthcare professional. If you feel pain in your lower back, stop lowering the leg partway.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
This lesson was put together for this site. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions