Problems involving hip flexion are caused mainly by tight, not weak, hip flexor muscles, according to the "Yoga Journal" article, "Get Hip about Flexors." Stretches for the hip flexors increase flexibility in the hips. These stretches are especially important for people who sit often because sitting places the hips in a flexed position, as does walking up stairs and doing crunches. Because there are so many times throughout your day that you flex your hips, stretching the hip flexors daily should feel really good.
Setu Bandha Sarvangasana
Setu Bandha Sarvangasana is a yoga posture translated as "Bridge Pose" in English. The bridge pose places your hips in extension and requires you to flex your knees. Since the hip flexors perform the opposite movements of flexing your hips, this pose causes the hip flexor muscles to lengthen. Keep your attention in your lower back when you do this pose to ensure that your lower back does not feel compressed. Imagine lengthening your lower back to create space in your vertebra. To do the bridge pose, lie on your back and place a yoga block or a foam roller between your knees to maintain space between your legs. The knees are bent and your feet are flat on the floor. Lie your arms palms up on the floor. Then, lift your hips toward the ceiling as high as is comfortable.
Lunging Hip Flexor Stretch
The lunging hip flexor stretch is similar to the strength training exercise called the lunge. The front hip actually flexes as most of your body weight is held up by the front leg, thus strengthening each leg in turn. This gives the back leg the opportunity to relax as the rear hip extends to stretch the hip flexors. To perform a lunging hip flexor stretch, stand with your feet together and your hands on your hips. Step back as far as you can onto to your left toes. Bend your right knee almost over your toes and bring your hips forward. Keep both hips pointing forward and your back upright. Your left knee bends slightly. You should feel the stretch across the front of your left hip. Hold as long as you wish and then step your feet together. Repeat on the other side.
Lying Hip Flexor Stretch
The lying hip flexor stretch is an easy exercise you can do lying on a cot or an air mattress, though it is easier to do this exercise lying on an exercise bench or an aerobic step with four risers per side because the surface is more flat. To this exercise, lie on your back on the bench with both legs straight and your heels touching the floor. Your feet are flexed with the balls of your feet in the air. Then, pull your right knee in toward your chest, which flexes your right hip. Use your arms to pull your knee into you by grabbing the back of your thigh with both hands. Press down gently with your left foot into the floor to extend your left hip and stretch the hip flexors in your left leg. Repeat on the other side.
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