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HIP FLEXOR STRETCH - WALL LEAN

Stretch the hip flexors by crossing legs and leaning hips into the pool wall.

Focus Lower Body
Pool Depth Partially Anchored
Supervision Not required
Equipment None

How to Perform

  1. Stand along the wall of the pool and hold the edge with one hand.
  2. Cross one foot in front of the other.
  3. Lean your hips into the pool wall.
  4. Feel the stretch in your hip at the wall and hold for 20-30 seconds.
  5. Turn around and cross the other foot in front to stretch the other hip.
  6. Complete prescribed repetitions bilaterally.

Key Execution Cues

Remember: Lean smoothly into wall. Keep feet planted. Maintain upright posture.

Safety & Precautions

Important: Avoid if hip pain or lower back strain. Do not force the stretch.

Additional Safety Notes: Do not force the lean. Stop if experiencing hip or back pain. Maintain wall contact.

Exercise Modifications

Make it Harder (Progressions)

Increase lean pressure. Increase hold time.

Make it Easier (Regressions)

Decrease lean pressure. Shorter hold times.

Benefits

Improved hip flexor flexibility, reduced lower back tension, enhanced hip mobility.

Muscles Worked

  • hip flexors
  • iliopsoas

Equipment Needed

No equipment required - just you and the water!

When to Use

  • Cool-down

Exercise Tags

stretching hip hip flexor flexibility Lower Body mobility

Attribution

Source TypeBook
Original AuthorOhio State University Wexner Medical Center
ContributorAI Extraction Agent
PublicationAquatic Exercises
LicenseAll Rights Reserved
Credit RequiredYes
Date Created2026-01-18
Last Modified2026-01-18

External Source

TypeBook
URLhttps://healthsystem.osumc.edu/pteduc/docs/AquaticExerBk.pdf
Additional InfoOhio State Aquatic Exercise Guide - Lower Body Stretches section