11 Daily Flexibility Exercises for a Pain-Free Life

10. Kneeling quadriceps/hip flexor combo (front thigh & hip)

Two-line summary: Releases the front thigh and deep hip flexors to reduce anterior hip tightness and low-back strain from sitting. Combining a quad pull with a pelvic tilt helps restore balance around the hip. Step-by-step instructions: From a half-kneeling position, reach back to grasp the ankle of the kneeling side with the same-side hand. Gently pull the heel toward the glute while tucking the pelvis to feel a stretch along the front of the thigh and hip. Hold for 20–30 seconds, then switch sides. Repeat twice. Keep an upright posture and avoid overarched the lower back. Modifications and progressions: Use a strap around the ankle if reaching is difficult. Progress to standing quad stretches with support once balance improves. Safety cautions: Avoid this if you have recent knee surgery or significant knee pain; cushion the knee well. If hip pain sharpens, ease off and consult a clinician. Habit-stack tip: After squatting to lift groceries or cleaning, spend 30 seconds on this stretch to reduce front-of-thigh tightness.