Three major muscles comprise the hip flexors, which work together to maintain hip flexibility and stabilize the lower body. The hip flexors are located on the upper thighs, just below the hip bones. Hip flexor injuries are common in athletes, especially those who participate in sports like running and soccer that demand explosive movements of the hip flexor muscles. Weak lower abdominal muscles and tight ligaments also can contribute to hip muscle injuries. After seeing a doctor to assess the pain, a number of exercises can help rehabilitate the muscles.
Hip Flexor Stretch
According to the Mayo Clinic, stretching is a vital component of hip flexor rehabilitation. A basic stretching exercise is the hip flexor stretch, which is performed by kneeling on one knee. Place a folded towel or mat under the knee to support the kneecap. Bend the other knee and place your hand on top of it to maintain your balance. To avoid bending at the waist, place your other hand on the hip of the side that is kneeling. While in this position, lean forward from your waist and feel the stretch in the leg that is kneeling. Hold the stretch for about 30 seconds and then switch sides and repeat.
V-up
The V-up stretches and strengthens the hip flexors while building abdominal and back muscles at the same time. To perform the V-up, lie flat on your back with your arms raised above your head. Raise both your legs and both your arms at the same time, forming a V with your body. Inhale as you raise your limbs and exhale as you lower them back down. Repeat 20 times, rest for a minute or two and repeat the set.
Ball Knee Exercises
Strengthen your hip flexors, abs and buttocks with ball knee exercises. Start the exercise by lying on top of a stability ball on your stomach and walking forward on your hands until the ball is resting under your knees. Without moving your hands, roll your knees forward on the ball toward your chest. Hold for a few seconds and return to the starting position using only your hip flexors and your abs to move the ball. Repeat 20 times. A stability ball not only strengthens the hip flexors but provides them with stabilizing exercises as you try to maintain your balance on the ball while performing the exercise.
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