One of the most important muscles in running and other strenuous activity is the hip flexor. Located just above the quadriceps muscles on the front of the leg, the hip flexor is responsible for all forward movements and motions of the leg. Since the hip flexor pulls the leg forward while walking and running, they are almost always activated, yet they are rarely stretched or strengthened by weight programs. If the hips are tight, there are different stretches that can help loosen the muscles before activity.
Unilateral Stretch
The major stretch of the hip flexor muscles is done unilaterally. Step forward with one leg and lean your weight onto that leg. Do not let you knee go past your toes. Keep your chest up and lean back with your upper body, pushing your hips forward. If kneeling, your front foot should be on the ground with both hands on your front knee. If standing, both hands should be on your hips to aid in pushing them forward to enhance the stretch. Hold the stretch for twenty to thirty seconds, pushing your hips forward gradually as the hip loosens. Perform with both legs forward.
Kneeling Stretch
One way to stretch both hips at the same time is to kneel on both knees with your feet flexed and shoelaces on the floor. Reach behind you and put your hands on the back of your ankles, then lean back, arching your back while pushing your hips forward. As you become more flexible you will be able to lean back further, placing first your elbows on the ground, and eventually lying all the way back on your back. Hold the position for twenty to thirty seconds. This is a very difficult stretch. To prevent injury, have a partner help you back to a kneeling position after the stretch to prevent potential injury.
Partner Stretch
If you routinely workout with a partner, a deep stretch can be achieved by lying on your stomach with a partner kneeling on one knee at your feet. Your partner will grasp your foot, lifting your leg up and resting your knee on the top of his knee. This should put your upper leg at a steep angle, stretching the hip flexor. Try to keep your hips flat on the ground throughout the stretch. If you are highly flexible, have your partner place their a hand on your lower back behind your hip and press down to increase the intensity of the stretch. Hold this position for twenty to thirty seconds.
Hurdler Stretch
While seated, curl one leg behind you so that your heel is behind your rear and your knee is on the floor. Bend your other leg and place the bottom of your foot on the inside of the first knee. Keeping your knees on the ground, lean back slightly, propping yourself up on your hands or elbows as necessary. As the hip loosens, you can lean back further, until your back is flat on the floor. Hold the position for twenty to thirty seconds before switching legs.
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