How to Do a 3D Hip Flexor Stretch

How to Do a 3D Hip Flexor Stretch

1. 

   Put a 2 or 3-foot chair in an obstacle-free space.

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2. 

   Raise one of your legs and place your foot on it, knee bent at a right angle and your back leg straight. Contract your abdominals and move your pelvis back a little. Throughout the exercise you will have to keep your abs tight, so get ready to make that effort.

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   Exercise 1: arms overhead. Hold both your arms straight out in front of you and lift them up above your head, then bring them back in front of you and repeat.

2. 

   Exercise 2: upper body twist. Hold both your arms straight out in front of you and turn everything from the waist up to the side, then return to the initial position and repeat.

3. 

   Exercise 3: side bend. Hold the arm opposite to your bent leg out behind you and put the other arm on top of your bent knee. Now lean to the side of your bent leg so that you stretch your hip flexor and back muscles, then repeat with the other side.

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   To make any of these exercises more challenging you can hold dumbbells as you complete them.

   1 You'll have a harder time, but your arms will thank you later!

1. 

   Do 10 repetitions of each exercise per set. Repeat until you've completed 3 sets total (1 per exercise).

2. 

   In order to start seeing/feeling results, aim to do 1 set of each exercise 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.

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