The lateral hip flexor is the name given to a group of muscles that offer rotation and movement of the hip joint. This muscle group is made up of the psoas major and minor muscles, the adductor muscles found in the inner groin, and other muscles, including the tensor fascia latae and the rectus femoris. Injury to any of the hip flexor muscles may cause pain and difficulty walking or moving. Basic daily stretches can help protect these muscles from injury, particularly when performed prior to exercising or engaging in sports activities.
Hip Adductor Stretches
Sit on the floor with the soles of your feet pressed together. Try to press your knees downward toward the floor as far as you can without causing pain. Start by holding that maximum stretch for between 15 and 30 seconds, the SportsMD website suggests. Gradually, you'll be able to press your knees farther apart. This stretch, called the butterfly, helps loosen and warm up the muscles in the upper inner thigh and the outer hip to help prevent pulled groin muscles when exercising or engaging in sports activities.
Hip Flexor Stretches
Lunges offer effective stretching for all muscles in the hip, but particularly the lateral extensor muscles of the outer hip. Stand with your feet a little wider than shoulder-distance apart, then step forward with your right leg. Lower your body so your left knee is almost touching the floor, and so your right knee is now positioned over your right ankle. Hold this stretch for 30 seconds, then slowly move your body forward, deepening the stretch in the right hip. Don't allow your knee to extend beyond the toes of your right foot. If you have to, adjust the placement of your feet to ensure proper positioning; repeat the exercise on each side three to five times.
Standing Hip Leg Swings
Stand with your right side facing a chair, counter or other object you can grasp with your right hand. Your feet should be shoulder-distance apart. Swing your right leg back and forth like a pendulum, creating small arcs at first and gradually increasing the range of those arcs as your hip warms up. Try to reach your foot up to hip level in the front, and to between knee and hip level toward the rear, while keeping your pelvis and body as still as possible, suggests the Strong Lifts website.
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