Massage Therapy Stretching for Hip Flexors & Extensors

The back and knee pain you may suffer from may actually come from your hips. Regular sitting causes the hip flexors to shorten and limits how your body moves. Regular massage and stretching increases flexibility in these muscles and reduces your risk of pain and injury. With the use of a foam roller, you are able to provide a deep massage with the pressure of your body weight while increasing flexibility in the muscles that make up your hip flexors and extensors -- the gluteus maximus, hamstrings, bicep femoris, iliopsoas, rectus femoris and sartonius.

Things You'll Need

• Foam roller

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Instructions

• 1

  Lower yourself to the floor on all fours. Position the foam roller underneath your hip area and lower your body so that the right side of your hip flexors – the front section on your hips and upper thighs -- are on top of the foam roller. Your hip flexors are on the outside of your pelvic region so targeting one side at a time provides the optimal massage and stretch. Slowly roll your hip flexors back and forth over the roller for 30 to 60 seconds. Repeat with the left side.

• 2

  Lie on the floor and position the foam roller underneath the back of your pelvis, just below your waistline. Slowly bring your right knee up toward your chest while extending your left leg out straight. Hold your right knee with your hands for support and try to touch the heel of your left foot to the floor. Hold this stretch for five to 10 seconds. Slowly bend your left knee and bring your left leg up to meet the right. Extend the right leg out straight and hold the stretch for five to 10 seconds. This completes one repetition. Perform four to eight repetitions.

• 3

  Lie on your right side and position the foam roller underneath your hip. Support your upper body with your right arm. Slowly roll your outer hip over the foam roller from mid-thigh to just under your waist. Roll on the right side for 30 to 60 seconds. Repeat on the left side.

• 4

  Sit on the floor with the foam roller positioned just under the back of your upper thighs. Support your upper body with your arms. Slowly roll the back of your thighs – your hamstrings – over the foam roller for 30 to 60 seconds. Roll to just above the back of the knee.