Hip flexors may become tight and/or weak, especially when we sit for long periods of time during the day.

Whether you’re experiencing hip pain or you’re looking to strengthen your hip flexors to help prevent injuries or soreness, these stretches and exercises may help.

STRETCH:

PRONE HIP FLEXOR STRETCH

Wrap a band or towel around your foot, lay on your stomach in a neutral position, bend your knee so your toes point toward the ceiling and gently pull the band down with your arms out in front of you, until you feel a stretch in the front of your hip. Hold for 20 seconds and repeat on each side for 3 sets.

KNEELING HIP FLEXOR STRETCH

In a half kneeling position with one knee on the ground and your opposite foot flat on the ground in front of you, bend your knee at a 90-degree angle. Tuck your pelvis under you (decreasing the arch in your low back) and gently push your hips forward. Keep your back and pelvis in a straight, neutral position and tighten your abs and glutes. You should feel the stretch in the front of your hip on the side with your knee on the ground. Hold for 20-30 seconds and repeat on each side for 3 sets.

STRENGTHEN:

STRAIGHT LEG RAISE

Lay on your back on the floor or another hard, flat surface, with one of your legs straight out in front of you and the other knee bent with your foot flat on the ground. Slowly raise your leg that’s straight, contracting your quad and holding at the top, with your foot about 6 to 12 inches off the ground, then lower slowly. Complete one leg then repeat on the other leg. Hold each lift for 5 seconds and repeat 15 to 20 reps on each leg.

SEATED MARCH

Sitting on a solid surface, such as a chair, sit tall with good posture. Perform alternating marches with each leg while maintaining good sitting posture. Hold each lift for 3 to 5 seconds and repeat 15 to 20 reps per leg.