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HIP FLEXOR STRETCHES

FOR CYCLISTS  + RUNNERS!

Why Are My  Hips Tight  After Biking?

✅ The forward-leaning cycling position encourages shortening  of hip flexors. ✅ Sitting at a computer  all day can be another contributing factor.

How do I stop my hips from hurting when cycling?

Raise your seat to reduce the amount  of hip flexion and anterior impingement. You can also raise your handlebars so you sit more upright.

6 Hip Stretches  post-ride 👉👉

Stretching directly  after riding is the most important time to rebalance the body's muscular system and to 'undo' any repetitive strain put on the joints while cycling.

1

KNEELING  HIP FLEXOR  STRETCH

TARGETS: Hips, hip flexors,  groin, quads, glutes, low  back and core. ⭐ Tuck your tailbone to open the hips.

2

SPIDERMAN  ROCKS

TARGETS: Hips, hip flexors,  groin, quads, glutes,  hamstrings + low back.  ⭐ Also known as 'the  world's greatest stretch.'

3

90/90 HIP STRETCH

TARGETS: The muscles  around the hip joint --  glutes, piriformis, psoas, hip flexors, hip abductors and  hip adductors. ⭐️ Great for both internal + external  hip rotation!

4

SIDE PRETZEL HIP/QUAD  STRETCH

TARGETS: Quadricep  muscles, outer glutes, hip  flexors, low back and lumbar spine. ⭐ Tuck your tailbone  to open the hips.

5

LYING HIP  FLEXOR  STRETCH

TARGETS: Glutes, hips, hip  flexors and low back. ⭐️ This exercise focuses on  hip flexion.

6

COUCH/WALL STRETCH

TARGETS: Hips, hip flexors, groin, quads, low back and  core. ⭐ This can be a more intense stretch that you  work up to holding for  longer periods of time.

Screenshot Stretches

1. Kneeling Hip Stretch 2. Spiderman Rocks 3. 90/90 Hip Stretch 4. Side Pretzel Hip Stretch 5. Lying Hip Stretch 6. Wall Stretch DO IT: Hold each stretch for  ~45 sec per side.

Tap below to  follow this guided  10-Minute  Hip Flexor  Stretch Routine At Home!

Looking for  more stretching routines? Try this yoga flow on your next active recovery day!

TAP BELOW!👇