Table-Edge Hip Flexor Stretch
Supine (near the table edge) · Front of the hip
An assisted stretch for the front of the hip, observing contact, stabilisation and compensation separately.
Position and focus
Supine (near the table edge) · Front of the hip
Starting position
The client lies supine near the edge of the table and hugs the right knee to the chest with both hands. The left leg hangs down off the edge of the table. The trainer stands on the left side.
Movement phases
1. Hug one knee
Hug the right knee to the chest and let the lower back rest on the table.
2. Lower the hanging leg
With the knee bent, slowly lower the left thigh below the height of the table.
3. Check the response
Check for a stretch at the front of the left hip and any arching of the lower back.
4. Return the leg
Support the thigh and return it to the height of the table.
What the trainer checks
Check that the lower back is not arching and that the hugged knee is not moving away from the chest.
Trainer information
Trainer position
Stand on the client's left (the side shown in the 3D) with your feet apart front to back, at a height that suits the table. Move by shifting your body weight rather than holding with the arms alone.
Contact and support
Place a hand on the thigh of the lowered leg (above the knee) and support the shin of the hugged leg with the other hand.
Stabilisation
The client maintains a posterior pelvic tilt by hugging the knee.
Compensation
Arching of the lower back, anterior pelvic tilt, the lowered leg drifting outwards.
Easier option
Reduce the range and let the weight of the leg or arm rest on a cushion or the table. Go back to checking a pain-free starting position.
Cues and consent
Tell the client where you will touch and which way you will move, and say, 'Tell me straight away if you feel any pain or discomfort.' Confirm consent before touching and before moving.
Stop criteria
Return to the starting position immediately if the client reports sharp pain, numbness, weakness, a pinching feeling in the joint, dizziness, shortness of breath or anxiety, or asks to stop.
The sources include material for clinicians and carers. This 3D is not yet fully reviewed as a studio procedure and does not replace hands-on training. Do not perform unfamiliar techniques from the 3D alone.
Caution
Work within your qualifications, contract and studio procedures, and check medical history, medication and any pain before starting. This is not a substitute for diagnosis or treatment. Do not perform unfamiliar techniques from the 3D alone.
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
Each note describes what the whole source covers.
Worcestershire Acute Hospitals NHS — Stretching Exercises (Physiotherapy) ↗
Self-stretches for the neck, shoulder, elbow and wrist; knee rolls and knee hugs lying down; inner thigh; lifting the chest lying face down; front of the hip at the edge of a bed; front and back of the thigh; and calf.
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