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February 2019
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Posts Tagged ‘hip flexor’

Psoas Stretch

Chair Stretch

This stretch is to help loosen your hip flexors.  It is easy and quick.  This stretch in conjunction with others to help keep your hamstrings and quadriceps can help ease the pain associated with your osteoarthritis of the knee.

Hip Flexor Chair Stretch:

1.  Find a sturdy chair – no wheels.

2.  Place one knee on the chair.  Keep the majority of your body weight on the leg you are standing on.

3.  Slowly move your hips forward – do not rotate – until you feel a gentle stretch.

4.  Hold the stretch for ten seconds.

5.  Stretch each side five times.

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

A kneeling hip flexor stretch is an effective stretch for limbering up the muscles in front of your hips.  Tight hip flexors will cause undue tension on your knees.  The knee is a complicated joint and the surrounding musculature plays an important role on how the knee bends and functions.  Stretching these muscles will help your osteoarthritis of the knee.

Kneeling Hip Flexor Stretch:

1.  Kneel on your right knee – use a towel as a cushion.

2.  Place your left foot forward, and bend your knee.

3.  Place your right hand on your right hip to keep your back straight.

4.  Lean forward until you feel a gentle stretch.

5.  Hold the stretch for ten seconds.

6.  Stretch each side five times.

Hip Flexor

Hip Flexor

The Hip Flexors are comprised of three muscles: the rectus femoris, psoas major, and the illiacus.  Hip flexors are responsible for flexing the hip and knee.  By keeping these muscles limber, you can help ease the pain of your knee OA.

Stretching, exercise, and weight loss will all help your knees feel better.  Stop taking the medications and avoid surgery.  Start thinking about conservative treatment options for your osteoarthritis of the knee.



Stretching is important if you want your knees to feel better.  It doesn’t cost anything, you don’t need a prescription, and you can do it right now!

The muscles surrounding your knees play a role in how your knees move and feel.  This series of blog posts will explain several stretches to help ease the pain associated with your knee osteoarthritis.  In particular we will examine stretches for the hamstrings, quadriceps, and hip flexors.