屈髋肌群-腰大肌的拉伸（简单1、难道

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Beginner Hip Flexor Stretch

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Stretch One - Beginner Hip Flexor Stretch (See Photo #1)

• Begin in a forward lunge position and place your hands on your knees.
• Press down with your hands and extend the hips forward until you feel a stretch from the front of your hip, groin and thigh.
• Hold the stretch for about 20-30 seconds, release and repeat on the other leg.
  

Kneeling Hip Flexor StretchGraham Mitchell/Getty images

Stretch Two - Advanced Hip Flexor Stretch (See Photo #2)

• Begin in a forward lunge position and drop your back knee to the floor.
• Raise your arms and hands up over your head and look up.
• Press your hips forward and down toward the floor and feel a stretch through your torso, hip, groin and thigh.
• Hold the stretch for about 20-30 seconds, release and repeat on the other leg.
  

You can modify either of these stretches based upon your own anatomy, flexibility and limitations. Be sure to keep your forward knee over or behind your ankle and not in front of your ankle.

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