Your hip flexor muscles on your upper thigh just below your pelvis can easily get tight, leading to cramping and limited flexibility. Stretching your hip flexors helps you stay flexible and reduces your risk of injury while playing sports or working out. Prepare for stretching with light to moderate intensity aerobic exercise, such as walking, jogging or doing jumping jacks, before stretching to warm up your muscles and get your blood circulating. Talk to your doctor before stretching your hip flexors if you have a thigh or hip injury.
Kneeling Stretch
Kneel on the floor with your back straight and your knees cushioned under a towel or pillow. Lift one leg and place your foot on the floor in front of you with your knee bent at a 90-degree angle. Lean forward to shift your weight onto your front foot until you feel a light stretch along the top of your thigh and below your hip. Hold the stretch for 20 to 30 seconds and repeat the exercise with the opposite leg. This exercise is one of the easiest ways to target your hip flexor muscles and gives you control over how much strain you put on the muscle. As your flexibility increases, you can lean further into the stretch.
Lunge Stretch
Lunging forward without putting your knee on the floor helps stretch your hip flexors and strengthens your thigh and buttocks muscles at the same time. Lunge forward with one foot flat on the floor and the other foot behind you, balancing on your toes. Dip down as far as you can or until your knees are bent 90 degrees. Tilt your hips forward until you feel a light stretch across the front of your hip and lift the arm opposite to your front foot, curving it over the side of your head. Hold the stretch for 15 to 20 seconds and repeat the exercise, leading with your other foot.
Side-Lying Stretch
Stretching your hip flexors while lying on your side is an excellent way to stretch the muscles for beginners or pregnant women because it takes the pressure of your body weight off your feet or knees. Lie on your side with your head under a pillow. Bend the knee of your top leg back toward your buttocks and reach down with the arm on the same side of your body as your bent leg, gripping your foot to help pull your leg back until you feel a stretch in your thigh and hip. Hold the position for 20 to 30 seconds and turn over to your other side to repeat the stretch with the other leg.
Supine Stretch
Stretching both hip flexor muscles at the same time while lying on your back in the supine position helps you get a deeper stretch and also stretches your thigh and gluteal muscles. Lie on your back with your legs propped up on a stool or chair so that your knees are bent at 90-degree angles with your thighs perpendicular to the floor. Cross one leg over the other to rest the side of your foot against the knee of the other leg. Reach down and gently pull on the back of the thigh of the leg still resting on the surface. Pull your legs toward your body until you feel a gentle stretch in your thighs and hips for 30 to 45 seconds. Repeat the exercise, crossing the opposite leg.
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