Cardiovascular exercise and strength training receive a lot of attention as components of a well-rounded fitness plan. But flexibility is important too, even if it doesn't receive a lot of press. Taking the time to stretch your hip flexors is particularly important if you spend a lot of time sitting. Stretching not only increases your range of motion but can also reduce your risk of injury and help reduce muscle soreness after working out. Consult with your doctor before doing new exercises.
Basic Technique
As with any other muscles, hold each hip flexor stretch for three to five sets of 15 to 30 seconds each. Continue breathing normally as you stretch to the point of tension only, not to the point of pain.
Always warm up your hip flexors before stretching. Five minutes of walking does the job, but since medical professionals recommend that you do at least 30 minutes of cardiovascular workouts too, you might as well walk for at least 10 minutes. Add that time to your total cardiovascular exercise goal for the day.
Standing Stretch
You can do the standing hip flexor stretch almost anywhere. Take a large step forward with your right foot, and allow your right knee to bend. Keep your left leg straight, although you can let your left heel come off the floor if needed. As you press both hips gently forward, you should feel a stretch in the front of your left hip. This and most hip flexor stretches work only one side at a time, so spend equal time stretching with your right leg back.
Kneeling Stretch
If you struggle with calf-muscle flexibility during the standing hip flexor stretch, you might feel more comfortable kneeling. Bring one knee up, planting that foot in front of you. Press your hips forward gently until you feel the stretch. Think of sitting up straight and lengthening your spine as you stretch; don't allow your lower back to hyperextend.
Lying Stretch
You might feel hip flexors stretches down the front of your thigh, because one of your quadriceps muscles -- the rectus femoris -- also assists with hip flexion. Take advantage of this fact to stretch your hip flexors at the same time you do a classic quadriceps stretch. Lie on one side, grasp your top foot, and bring the heel as close toward your buttocks as possible. Press your hips forward slightly until you feel the stretch in both your hip and your thigh.
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