The hip flexor muscles run along the front side of the hip. Tightness in the hip flexor muscles can lead to lower back pain and difficulty walking and running. If you have tight hip flexor muscles, it is good to arm yourself with different types of stretches. As with all stretching, hold each position for 30 to 60 seconds. Take time to repeat each stretch two to three times per side.
Foam Rolling
Foam rolling is a great way to prepare your muscles to be stretched. Foam rolling should always precede stretching. For hip flexor rolling, choose a foam roller that is moderately to extremely firm. Place the foam roller on the ground and lie face down on it, positioning it slightly below your hip bone. Adjust a little so you are not completely face down but not quite on your side. Roll the hip flexor muscle repeatedly. When you encounter a tight spot hold until tightness is released. Continue rolling until all tight spots have been rolled. Roll the other side in the same manner.
Face Down
Lie face down on the ground with both legs extended and straight. Bring your elbows close to your body and place your hands on the ground palms down. Lift your torso off the ground, keeping your head in a neutral position. Press up onto the forearms first. Then press up until your arms are straight. Imagine your thighs sinking into the ground. It is very important that you do not arch your neck back. Keep your head in a neutral position.
Side Lying
Roll onto one side with your legs extended and stacked one on top of the other. Extend your bottom arm above your head and flat on the ground. Rest your head on your bicep. With your other arm, grab the foot of your top leg and pull it into your buttocks. Allow your knee to drift back so your top thigh is 45-degree angle to your bottom thigh. Keep your torso straight or even arched slightly back. Release the leg and roll over to stretch the other side.
Face Up
Lie flat on your back with your legs straight and together. Lift one leg off the ground. Bend the knee and grab the shin of that leg with both hands. Squeeze that knee in toward your chest. Your heel should press away from your body. Keep your shoulders and neck relaxed during this stretch. Release the knee and extend the leg back out along the ground. Repeat the stretch to the other side.
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