Your hip flexors play an important role in everyday movements. They are located slightly below your hip bones on the upper thighs. These muscles are the reason why you are able to bend at the waist and lift your knees. Stretching the hip flexors may be especially important for people that spend a great deal of time sitting down, according to "Yoga Journal." Try to perform your hip flexor stretches twice daily. If you are recovering from an injury, consult a physical therapist before beginning a new stretching or fitness routine.
Supine Hip Flexor Stretch
For this stretch, you must lie on the edge of a bed. Dangle your left leg off the bed; this is the leg you are stretching first. Keeping your back and neck flat on the bed, lift your right leg up and toward your chest. Grasp your right leg with your hands and hold it there for about 30 seconds. Lower your right leg and rest for a few seconds if you wish. Then, repeat this stretch about three times. Shift to the other side of the bed and dangle your right leg off the edge. Repeat this exercise to stretch the right hip flexors.
Half-Kneeling Hip Flexor Stretch
For this half-kneeling stretch, you may wish to use a mat or similar cushioned surface. Or, place a folded towel under the knee on which you are kneeling. Start with your left leg. Kneel down on your left knee and position your right foot in front of you, knee bent. Place your right hand on your right leg to guide your balance. Your other hand should be at your hip. Keep your back and head straight, with your abdominal muscles tight. Shift some of your weight to your right leg, moving forward slightly. You should feel your left thigh stretching. Hold this position for about 30 seconds and repeat it three times, then switch legs.
Warrior Pose
For this yoga stretch for your hip flexors, stand with your right foot slightly in front of you. Place your left foot slightly behind you. Place your fingers on your front pelvis bones and locate the small, round "knobs" on either side. By keeping your hands on these small bones, which are called the anterior superior iliac spine, or ASIS, you can monitor the tilt of your pelvis. While keeping your back straight and your left heel firmly on the ground, bend your right knee. Keep your ASIS in a posterior tilt. A posterior tilt occurs when the tailbone drops and goes forward and the front area of the pelvis raises up and backward. After bending your knee, return to the starting position. Repeat this pose about three times, then switch to the other leg.
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