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Hip Flexor Stretches for Senior Citizens

Hip flexors are the muscles on the sides of your hips that attach to the femur, the large bone in your upper leg. The main function of your hip flexors is to help you lift your legs. Stretching this muscle group aids walking as well as bending. As with any type of new exercise or stretch, older adults should consult their doctor to ensure they are healthy enough for exercise.

  1. Hip Marching

    • Hip marching is a hip flexor stretch that is performed from a seated position. This is ideal for senior citizens or people of any age who are unsteady on their feet. Sit in a chair, preferably one with a back for added support. Plant your feet flat on the ground. Keeping your back straight, lift your leg -- with the knee bent -- as high as you can without discomfort. You should feel a stretch or mild pulling sensation, but not pain, in the hip flexor muscles. Return the foot to the floor and lift the other leg in the same fashion. Breathe out as you lift your leg and breathe in as you lower it. Perform hip marching until you have completed 10 repetitions with each leg.

    Modified Butterfly

    • A modified butterfly stretch is performed while lying on your back to stretch the hips. To safely and comfortably get down to the floor, place a sturdy chair in front of you. Place your hands on the seat of the chair and kneel down, one knee at a time. Put your hands on the floor to support yourself as you sit and then lie down. Bend your knees, keeping your legs and feet close together. Lower your right knee down so that your knee points out to the right. If you can, lower your leg so it rests on the floor, but do not push yourself if this is not possible. Hold your leg in the "down and out" position for at least 10 seconds before bringing it back to the starting pose. Complete 10 repetitions with each leg. Use the chair for support to kneel and then stand up again.

    Forward Bend

    • Senior citizens can do a forward bending hip flexor stretch while sitting on a bench or table such as the kind you would see in a doctor's office or physical therapy practice. Sit with your legs out straight in front of you. Drop one leg off the table. Bend forward, without bouncing, as far as you can in an effort to touch your toes. Stretch as far as you can, keeping your back straight. Hold the stretch for several seconds. Turn around on the bench to dangle your other leg over the side and stretch out the other hip flexor.

    Warrior Pose

    • Yoga can be a relaxing and low-impact exercise for older adults. The Warrior II pose in particular is an effective hip flexor stretch. In addition, the Warrior pose strengthens the ankles and shoulders. Stand with your feet together and then take a step so your left leg is in back of your right. The distance between your two legs depends on your level of flexibility. Refrain from pushing yourself to the point of pain or over stretching. Keep your left leg straight with your foot and toes pointing to the left. Your right leg should be bent at a 90-degree angle with the foot and toes pointing straight ahead. Your torso will also be facing slightly toward the left. If you are able, extend your right arm to the front and the left arm to the back. People requiring additional support can modify the Warrior II pose by placing a chair underneath the bent knee. Hold the pose for at least 30 seconds before reversing the position of your legs to stretch out your other hip.

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