Unlock Your Hip Flexors: Essential Stretches And Exercises

1. **Eagle Pose:** Reach your right arm overhead and bend your elbow, bringing your fingertips to your mid-back. Cross your left arm under your right, grasping your right wrist with your left hand. Bend forward at the hips, keeping your back straight. Hold for 30 seconds.
2. **Low Lunge with Quad Stretch:** Step forward with your right foot into a lunge position, bending both knees. Keep your right heel aligned under your knee and your left heel flat on the floor. Reach your left arm forward and grab your left foot, pulling it towards your buttocks. Hold for 30 seconds.
3. **Kneeling Hip Flexor Stretch:** Kneel on your right knee, with your left foot flat on the floor in front of you. Place your hands on your left thigh and lean forward, keeping your back straight. Hold for 30 seconds.
4. **Hip Flexor Dynamic Stretch:** Stand with your feet shoulder-width apart. Step forward with your right leg and bend your knee to 90 degrees. Keep your left leg straight and your back straight. Lift your right knee towards your chest and then slowly lower it back down. Repeat 10 times on each leg.
5. **Standing Quad Stretch:** Stand with your feet shoulder-width apart. Bend your right knee and grab your right ankle with your right hand. Pull your right heel towards your buttocks, keeping your knee bent. Hold for 30 seconds.
6. **Child's Pose:** Kneel on the floor with your knees hip-width apart and your toes pointed. Sit back on your heels and fold forward, resting your forehead on the floor. Relax your arms by your sides. Hold for 30 seconds.
7. **Plank with Hip Flexor Stretch:** Start in a plank position with your forearms on the floor and your body in a straight line from your head to your heels. Lift your right leg and bend your knee, bringing your right heel towards your buttocks. Hold for 30 seconds.
8. **Pigeon Pose:** Kneel on the floor with your knees hip-width apart. Bring your right knee forward and place your right foot flat on the floor in front of your left knee. Slide your left leg straight back, keeping your left heel on the floor. Lean forward slightly and rest your chest on your right thigh. Hold for 30 seconds.

Remember to warm up before stretching and to hold each stretch for the recommended time. If you experience any pain, stop the stretch and consult with a healthcare professional.