The main hips flexors are the gluteus maximus, the piriformis on the back of the hips and the quadriceps at the front of the thighs. These muscle groups allow you to flex the hips and sit. Sitting for extended periods of time creates stiffness. There are many stretches that can stretch these hip flexors, including many classic yoga poses.
Resting Pigeon Yoga Pose
Use one of several yoga stretches to stretch the hip flexors. Lie on your back to do the resting pigeon pose. Cross the right ankle over the left thigh. Next, lift your left foot and weave your right hand through the triangle of your legs and interlace both hands behind the left thigh.
Lie back, keeping your head, shoulders and spine on the floor. Remain in the pose for 30 to 60 seconds and repeat on the left side.
Range of Motion Active Stretch
Do an active range of motion exercise that stretches all the muscle groups responsible for internal hip rotation. Lying on the back, lift the feet and bend the knees so that they are above the level of the hips. Place one hand on each knee and rotate the legs away from each other. Move the knees away from each other in a clockwise fashion, then reverse the direction.
This action provides therapeutic external and internal rotation of the hip joints.
Dynamic Reclining Big Toe Yoga Pose
Do a dynamic version of a classic yoga pose, Supta Padangusthasana, or reclining big toe pose. Lie on your back and set both feet flat on the floor, hip-width apart. Hook a long yoga strap around the right foot, holding each end without tugging. Extend the right leg to straight and transfer both ends of the yoga strap to the right hand. Place your left hand on the left hip to keep both hips on the floor. Turn the right big toe to the right so the heel faces the midline of the body to form an external hip rotation. Draw the lower abs in to protect the lower back. Lower the right leg to the right as far as the hip joint will allow. Pause at your maximum range of motion and keeping your lower abs engaged, lift the leg back to the starting point. Do five to seven times slowly before repeating to the left side.
Passive Stretch at the Wall
Complete your hip rotators stretch with a passive, supported stretch at the wall. Place a yoga mat or folded blanket by a wall and lie on it so that you can set both feet flat on the wall, knees bent. Keeping your left foot on the wall, cross your right ankle over the left thigh, flexing the foot slightly. Allow the back of the right hip to soften so the right knee moves away from your chest. Remain for 20 to 30 seconds and repeat to the left side.
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