Overview

Kneeling Hip Flexor Stretch (跪姿髋屈肌拉伸) is a beginner-level Stretching exercise targeting the Hip Flexors, Lower Back. Hold for 60 seconds.

How to Perform

1. Kneel on one knee with the other foot forward at 90°.
2. Keep your torso upright.
3. Push your hips gently forward until you feel a deep stretch in the front of the back hip.
4. Tight hip flexors from prolonged sitting are a major contributor to lower back pain.
5. Hold 30 seconds per side.

中文说明

单膝跪地，另一脚向前成90°。上身保持直立。轻轻将臀部前推，感受后侧髋前方的深度拉伸。久坐导致的髋屈肌紧张是腰痛的主要原因之一。每侧保持30秒。

Target Muscles

• Hip Flexors
• Lower Back

Benefits

• Relieves lower back tension and pain
• Releases tight hip flexors
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Use a cushion under your knee for comfort

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare. 2016;4(2):22. doi:10.3390/healthcare4020022
2. Hayden JA, et al. Exercise therapy for chronic low back pain. Cochrane Database Syst Rev. 2021;9(9):CD009790. doi:10.1002/14651858.CD009790.pub2