In the second of our series of Stretches for Triathletes, Carl Holland of the Drummond Clinic looks at the Hip Flexor stretch.
Why: Due to its attachments, our primary hip flexor muscle (ie: Psoas) can be classed as both postural and phasic muscle, whilst the Quads are predominately used to straighten (extend) the knee. Consequently, both of these muscle groups will need to have good functional length / range of movement in order to facilitate a smooth cycling and running action.
Start: Start with you left foot flat on the floor, and whilst keeping your legs approximately hip width apart, place your right knee behind your hips. To facilitate a deeper stretch, you may wish to lift / support your rearward leg / foot (as shown similarly in the photo). Action: Whilst keeping your body upright, slowly allow your rearward hip to travel in a diagonal forward / downward movement. You should start to notice an increase in tension across the front of this hip. (Thereafter, please refer to the ‘key points to remember’ as previously highlighted).
Finish: Slowly return to an upright posture, before slowly releasing your rearward foot / leg. Note: You may wish to place something soft on the ground to protect your knees when performing this stretch.
For other stretches covered in this series, visit Stretches for Triathletes on the website.