Hip Flexors Contract-Relax Stretch
hip mobility exercises Hip flexors, psoas
PNF stretch for hip flexors (Knott, Voss).
Execution
- Half-kneeling position
- Isometric hip flexor contraction for 6-10 seconds
- Relax and move deeper into the stretch
- Repeat 3-4 cycles
Cues
- Submaximal effort (50-70%)
- Fully relax between contractions
- Keep pelvis neutral
Common Errors
- Over-contraction
- Not relaxing between cycles
- Anterior pelvic tilt
Progressions
- Light contraction -> Longer contractions -> Add reach -> Add band
Related Patterns
- anterior pelvic tilt
- hip flexor tightness
- lower crossed syndrome