Think of movement when you hear the word "dynamic." Unlike static stretches that are held for a series of seconds, dynamic stretches are performed in motion. The best time to do these are right before athletic events or before weight training sessions. By dynamically stretching your muscles, you will prime them for the movement patterns they are about to undergo. The hip flexors are found at the junction of the pelvis and femur, or thigh bone. By loosening your hip flexors, you will reduce your chances of injury during your workout.
Leg Swings
Front to back leg swings stretch the hip flexors and glutes at the same time. To do these, stand with your right side facing a wall and place your right hand lightly against it. Lift your right foot off the floor, and keeping your leg straight, swing it back and forth in a pendulum motion. After doing a set of reps, switch legs. When you swing your leg behind your body, turn your foot out at an angle. For a variation, instead of keeping your leg straight when you swing it forward, bend your knee and raise your thigh in front of you.
Drop Lunges
Drop lunges stretch your hips and they are done in a lateral motion. While standing with your feet together, place your hands in front of your chest and make fists. In a steady motion, step your left foot back at an angle behind your body to your right, place your toes down and lower yourself into a lunge. Feel the stretch in your left hip flexor when you do this. After holding this position for a second, step back so your feet are together and repeat to the other side. Steadily alternate back and forth.
Step Back Lunges
The step back lunge involves your arms as well as legs. While standing with your feet together, step straight backward with your right foot and lower yourself toward the ground by bending your knees. As you do this, keep your back straight, twist your torso to your left and raise your right arm in the air. Look over your left shoulder and hold for a full second. Step your feet back together and repeat on the opposite side.
Split Lunge
Split lunges require a stability ball. Stand with the ball behind you, the top of your left foot propped up on the ball and your back straight. In a steady motion, roll the ball backward as you bend your right knee. Once you feel a strong stretch in your left hip flexor, rise back up and repeat. After doing a set of reps, switch sides. If you lose your balance, place your hand lightly on a table or chair for support.
Elbow Instep Lunge
The elbow instep lunge stretches the hip flexors while moving forward. Start with your feet together and arms at your sides. After taking a long step forward with your left foot, lower yourself down toward the ground by bending your knees. As you do this, bend your body down as well and move your left elbow to the inside of your left thigh. Keep bending down and place your hands on the floor. After holding for a full second, stand back up, step forward with your right foot and repeat.
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