Modified Lunging Hip Flexor Stretch with Rotation
Here’s a modified version of the lunging hip flexor stretch with an added rotation for a deeper stretch. Start by positioning yourself in a lunge position with your left leg forward. Place your left hand on a block or the floor in front of you, ensuring that your chest is lifted and your head is aligned with your spine. Please note that the image depicts a more advanced variation of this stretch, so there’s no need to bring the elbow outside the front leg. Hold this position for 30 seconds, feeling the stretch in your hip flexors. Repeat the same steps on the opposite side to stretch the right hip flexor as well.
Modified Kneeling Side Bend for a Deep Stretch
To perform this modified kneeling side bend stretch, start by positioning yourself on the floor with your knees together and your core muscles engaged. Make sure to maintain a tall and straight posture. Extend your left leg out to the side, aligning it with your hip to create a triangular shape with your right knee, left foot, and hips. Reach your right arm upwards towards the ceiling, and gradually lean your body towards the left side. Allow your left arm to gently rest on your left leg as you hold this position for a duration of 30 seconds to two minutes. Following that, switch sides to ensure a balanced stretch.