Stretching Exercises For The Hip Flexor

There are six muscles that act to flex your hip joints, decreasing the angle between either thigh and your torso -- the iliacus, pectineus, psoas major, rectus femoris, sartorius and tensor fascia latae. Stretching these muscles requires moving through the opposite range of motion, or hip extension. Performing stretching exercises that target the hip flexors on a regular basis may help them function properly and keep them healthy. Avoid forcing any stretch too far, however, because doing so may cause a muscle-strain injury.

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is a variation of a stretch recommended by the American Council on Exercise -- the kneeling TA stretch. ACE's version involves sitting on your knees and lower legs and leaning backward to stretch the quadriceps and tibialis anterior muscles of both legs. Perform the kneeling hip flexor stretch in the same fashion, but thrust your hips forward and upward, moving your buttocks under your spine, after leaning backward and placing your hands on the floor. Stop when your feel a gentle stretch through the front, upper portion of your thighs, then hold for 10 to 30 seconds.

Leg Swings

Perform the leg swings exercise to stretch the hip flexors dynamically, which means you actively and repeatedly extend one leg at a time rather than hold an extended position for a specific period of time. The exercise mimics the leg motions you make while walking or running. Stand with the left side of your body close to a wall. Extend your left arm sideways and place your hand against the wall for balance. Lift your left foot and extend your leg backward until you feel a gentle stretch through your hip flexors, then return to the starting position and repeat. Complete 10 to 12 repetitions, then switch legs.

Lunge Stretch

Performing the traditional lunge exercise without flexing your back knee stretches the hip flexors within the same leg. Stand with your feet about hip-width apart and your left foot 2 to 3 feet in front of your right. Lift your right heel off the floor, then squat on your left leg while keeping your right leg straight until you feel light tension through the front of your right thigh. Hold this position for 10 to 30 seconds, then switch legs. You can also repeatedly squat and stand up to perform the exercise dynamically.

Lying Hip Flexor Stretch

You can also stretch the hip flexors while lying face down on the floor. Rest your head on your forearms, flex your left knee to 90 degrees and flex your ankle. Keep your right leg on the floor with your toes pointed. Lift your left knee until you feel a light stretch through the hip flexors, then lower it back down and repeat 10 to 12 times. Try to increase the range of motion slightly with each repetition. Avoid arching your back or pushing into the floor with your right foot. Perform the exercise with your right leg as well.