Tight hip flexors are common and may limit movement capacity and performance. This exercise is designed to improve flexibility and promote optimal hip mobility.
Begin standing with the feet shoulder-width apart and the ball of the right foot on a slider. Slowly slide the right foot in behind the body allowing the hip to extend while simultaneously reaching the arms diagonally up and over the left shoulder.
Pause when a comfortable stretch is felt in the right anterior hip, and then return to the starting position. Be sure to avoid lumbar hyperextension. Perform 1-2 sets of 5-10 reps on each side.
Note: do not extend the hip too forcefully and avoid rapid sliding motions that may encourage ballistic movement or overstretch at end range.
Add external resistance in the form of a medicine ball, light dumbbell or kettlebell. This will add an additional element of stability to the exercise.
This exercise is effective for increasing flexibility in iliopsoas and rectus femoris. It can be used as a corrective exercise and/or movement prep drill to reduce injury risk and improve athletic performance. The sliding disc allows for incremental changes in stretching based on the inherent flexibility of the client. A slower cadence on the eccentric portion of the exercise is preferable to maximize control and ensure good form. Do not force through any painful range of motion.