Learn all about the Thomas test stretch

The Thomas Test (also known as Iliacus Test or Iliopsoas Test) is used to measure the flexibility of the hip flexors, which includes the iliopsoas muscle group, the Rectus Femoris, pectineus, gracillus as well as the Tensor Fascia Latae and the sartorius.

Lie on your back on a mat.
Place a foam roller or rolled up yoga mat underneath your sacrum.
Bend both knees into your chest, so your back is rounded towards the ground.

Hug the right knee in and slowly straighten your left leg.
Keep your left leg straight.

For an extra stretch, push your left heel into the floor and hug the right leg tightly.
Hugging the right leg will rotate the pelvis backward and will stretch the hip flexors of the left leg.
Hold for 20 seconds. Repeat on the other side.

When moving the knees to the chest, the connection of muscles, ligaments, and fascia causes an automatic chain reaction of Posterior Pelvic Tilt (PPT) with lumbar flexion. The posterior tilt pulls and stretches the iliopsoas.
Contraction of the hip extensors will release the hip flexors (reciprocal inhibition)

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