Drop Lunge, Hip Flexor Stretch

Sprinting and kicking the ball--whether passing or shooting--makes for highly developed but tight hip flexors in soccer players. Tight hip flexor muscles have been traced to some lower back pain issues, because the ovedevelopment this particular set of muscles can pull the hips and lower back out of their natural alignment. This stretch is designed to more deeply stretch these muscles. It's challenging to learn the steps in this stretch, but once you've got it down it's an etremely effective and superior stretch:


1. Stand tall, chest out, pulling you naval towards your spine, engaging your core. Take a BIG, reaching step backward onto your tiptoes, while keeping your front foot planted flat on the ground.



2. Squeeze the glute and quadricep muscles of the backward reaching leg, straightening the leg. As you squeeze, begin to twist the shoulders in the direction of the backward leg, reaching back towards the heel with one hand and out and skyward with the other hand. Hold this position 5-10 seconds. Step forward and repeat with the other leg. Repeat 6-8 reps on both sides.