3 Effective Hip Flexor Stretches for Improved Mobility and Pain Relief

hip flexor stretches

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Hip flexors are like the gatekeepers of your legs, and they control the movement of your hips and knees. However, these gatekeepers may become weak and less effective as we age, leading to poor posture, decreased mobility, and even back and knee pain.

That’s why older adults must incorporate hip flexor stretches into their day-to-day exercise routine.

The significance of stretching hip flexors cannot be overstated for elders. As we age, our muscles typically become weaker and less flexible.

This can result in a reduced range of motion and an increased risk of injuries. Keeping hip flexors stretched will help to prevent these issues.

Stretching the hip flexors can help counterbalance these effects, enhancing flexibility and range of motion and easing pain and discomfort.

But how do you know if your hip flexors are tight? Here are some typical signs and symptoms:

There are several causes of tight hip flexors, including prolonged sitting, lack of exercise, and even certain medical conditions. But the good news is that incorporating hip flexor stretches into your exercise routine can improve flexibility, reduce pain, and increase strength and stability.

3 Best Hip Flexor Stretches for Older Adults

So what are some of the best hip flexors stretches if you are over 50? Here are a few to try:

1. Half-Kneeling Hip Flexor Stretch

Best hip flexor stretches for older adults: Half-kneeling hip flexor stretch step 1
Best hip flexor stretches for older adults: Half-kneeling hip flexor stretch step 1
  • Starting position: Begin in a half-kneeling position with one foot forward and the other knee on the ground.
  • Slowly shift your weight forward while keeping your back straight and your core engaged.
  • Hold the stretch for 30-60 seconds, then repeat on the opposite leg.

Tips: Keep your core engaged throughout the stretch to maintain good form and maximize the stretch on your hip flexors.

2. Standing Lunge Hip Flexor Stretch

Standing Lunge Hip Flexor Stretch
Standing Lunge Hip Flexor Stretch
  • Begin standing in front of a sturdy surface, such as the countertop, if you need additional balance support.
  • Position the unaffected leg forward and the painful leg back (the further apart the legs are, the stronger the stretch for the hip flexors).
  • The front leg should have a bent knee, while the other knee in the back should be straight.
  • Lean the body towards the front leg until a stretch is felt in the front of the hip in the back leg (make sure to keep both heels on the ground).
  • Hold the stretch for at least 30 seconds or up to 1 minute.
  • Repeat a second time.
  • You can repeat on the other side if the opposite hip feels tight.

3. Lizard Pose

lizard pose for improving hip mobility and pain relief.
lizard pose 2
lizard pose 3
  • Start in a high plank position with your hands shoulder-width apart. Your hands should be directly under your shoulders, and your feet should be hip-width apart.
  • Slowly bring your left foot to the outside of your left hand, keeping your knee on the ground. Keep your hips level as you do this, and avoid twisting or turning your hips.
  • Once your foot is in place, begin to lower your hips down toward the ground, keeping your left knee close to your left hand.
  • Hold this position for 30 seconds, focusing on keeping your hips level and your core engaged.
  • To release, bring your left foot back to the starting position and return to your high plank position. Repeat the stretch on the other side.
  • Be sure to breathe deeply and steadily during the stretch, and avoid pushing yourself too hard if you feel any pain or discomfort.


In conclusion, hip flexor stretches are an essential part of any exercise routine for older adults. Incorporating them can help to improve flexibility, reduce pain, and increase strength and stability. 

Remember to be patient and consistent, as it may take time to see results. And as always, be sure to consult with a healthcare professional before starting any new exercise routine.

Wondering What's Next?

Discover 11 Easy, At-Home “Stretch Exercises” for Stronger, Pain-Free Joints (click below)


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