The hip flexor muscles not only flex the hip to bring your hips forward and up, but they also extend, or straighten, your knee. This makes stretching all the hip flexors difficult because some will activate while others elongate. Partner stretches have the advantage of allowing you to relax all of your muscles as someone else does the heavy lifting, circumventing the problem of activating some muscles while trying to target others.
Supine Hip Flexor Stretch with a Partner
You can do this stretch by yourself, but a partner can take you further into the stretch and make sure you do not move out of alignment unconsciously. Using a massage table or exercise bench makes this stretch work better than lying on the floor, but an aerobic step will work too. Lie face up on the table with your legs hanging over the edge at the knee. Have your partner stand next to your right knee, pick up your right leg and move your knee toward your armpit. As with all partner stretches, you just relax and give your partner verbal feedback when to stop and hold the stretch. Your partner may also place his hand on your left hip to prevent the pelvis from rolling. Hold for the desired length of time and have your partner stretch your other leg.
Prone Lying Hip Flexor Partner Stretch -- Wheelbarrow
One way to stretch your own hips flexors is to kneel and lean forward so that your back hip extends behind you. A partner can help you achieve the same result by having you lie on your stomach and pulling your hip up into extension. Lie face down with your legs straight. Have your partner grab your ankles and stand between your lower legs. She may place one of her feet on your tailbone to prevent your pelvis from leaving the ground during the stretch. Your partner then lifts both legs slowly toward the ceiling. This may remind you of the wheelbarrow game where a friend holds your ankles and lifts your legs as you walk forward with your hands, except with this exercise your upper body and arms stay on the ground. Hold for the desired length of time.
Bound Angle Pose with a Partner
This stretch works your hip flexors and groin. A partner can help with this stretch by using a strap to pull your groin open and your legs back. Sit on the floor and place your heels as close to your groin as you can with your knees bent, the bottoms of your feet touching and your hips open toward the floor. Wrap a strap around each of your inner thighs with the ends of the strap leading behind you. Your partner sits behind you and grabs the ends of the strap. He may place his feet on your lower back to help you sit up tall. Your partner pulls the straps as you hinge forward. Hold for the desired length of time.
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