A common thing that I hear from some of my friends is that they are not able to do the 90-90 hip flexor stretch because they can’t kneel down. So, kneeling bothers them.
They may have osteoarthritis in their knee joint or they have patellofemoral pain syndrome, hence they can’t kneel on their knee cap.
If you have similar problem, these are variations that you can do to get an effective hip flexor stretch without kneeling down. Also, it’s a great example of a hip flexor stretch that you can do easily at work, especially if your work involves a lot of sitting.
Find a chair or a park bench and sit on the edge of it. Put half of your body on the chair, the left side of your body sitting and your left leg is out front. Then you are going to bring your right knee back.
So you are almost in that 90-90 position but you are not kneeling down. You are going to tighten up your abdominal area and that will maintain the curve in your back and lock the pelvis. And then, you can bring yourself forward to intensify that stretch.
If you don’t feel anything, you can relax and bring that knee further back, tighten up your abdominal area and then contract your glute and bring your body forward. Keep your upper body nice and upright. Keep that foot and knee in good alignment. Keep the other knee, hip and foot in good alignment. You are going to have your glute and hamstring contracted and then move forward. You are looking at getting a stretch really through that rectus femoris muscle.
You can ease it up and give it a rest. Get back and do it again. Tighten up that abdominal area, tighten up that glute and hamstring, and stretching through that rectus femoris muscle.
As you go through a couple of repetitions, you can progressively go back further, bracing, contracting the glute, and intensifying the stretch.
I recommend starting off with two repetitions held for about 20 seconds and then you can progress from there. I recommend to do 3 to 4 repetitions holding for 30 seconds.
Watch the YouTube video below to learn more about the 90/90 hip flexor stretch without kneeling down: