Standing Door-Frame Hip Flexor Stretch (Posterior Pelvic Tilt)

stretchhip

A video demonstration is coming soon. Follow the step-by-step instructions below.

How to do it

Stand by a door frame; place one leg forward to brace the body and the other leg back to extend the hip.
Start position: the low back will arch because of hip flexor tightness.
Keep the hip extended and pull upward and inward with the lower abdominal muscles to tilt the pelvis posteriorly and stretch the hip flexors.

Form cues

Drive the stretch from the abdominals tilting the pelvis under, not from leaning
Keep the back leg's hip extended

Dosage

Daily; builds abdominal strength while stretching - several controlled reps

Muscles worked

one-joint hip flexors — anatomical illustration — one-joint hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

lower abdominals — anatomical illustration — lower abdominalsAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Stretches: one-joint hip flexors, iliopsoas

Strengthens: lower abdominals

Target muscles

One-Joint Hip Flexors Iliopsoas Lower Abdominals

Posterior Neck Stretch (Chin Tuck, Supine)Shoulder Adductor / Lat Stretch (Supine Overhead Reach)Lateral Neck Flexor Stretch (Side Tilt)Neck Extensor Stretch (Seated/Supine Flatten Neck)Pectoralis Minor Stretch (Supine Assisted)One-Joint Hip Flexor Stretch (Supine, Knee to Chest)

Reference: Kendall, Muscles Testing & Function 5th ed p.381