Ohhh, my achey hips

[ShoppinShannon]

Since my last run, my hip flexors has been killing me.  Okay well not killing but bugging me, even when I'm sleeping.
Is there a suggested exercise that I can stretch out my "hip flexors".  I've done cross legged bending down stretch, laying on the bed with my legs dangling stretch and the one Elizabeth shown me where I exaggerate sticking my hip out stretch (kinda looking like I'm getting rid of gas)  lol.
I know I just did the toad, but does anyone else have this problem?

[Sue]

Shannon, my physiotherapist gave me a hip stretch exercise that didn't put any pressure on my back, when I was having issues with my back. Not sure if this will help but I'll try to explain; lie on your back one leg straight out and flat to the floor, you bring your other leg up, bent at the knee and put it over your other leg as far up the side of your body as you can, foot flat on floor and then grab your bent knee with your hand and gently pull forward.  You should feel a good stretch in your hip. Then switch to the other leg for the other hip. Sorry I'm not great at explaining this! Sandy is probably the one to ask! She's the expert! 
Hope this helps,
Sue

[Sandy]

First lets get the location pinned down.  When you say hip flexor you are refering to the front of your hip about two inches lateral then two inches lower then your belly button.  Basically if you brought your knee up towards your chest this is where your leg would bend.

Try this one:http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html

Same thing, easier on the knee: http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html

Make sure your trailing leg is straight: http://www.abc-of-fitness.com/leg-stretch/hip-flexor-stretch.asp

Hope these help.

[ShoppinShannon]

Yes Sandy!  Thats exactly where it hurts.
It always seems to be right there after all my long runs.

I will give those a try.  Should I do it still while my muscles are cold, or wait for after a run/warm-up?

Thanks a bunch guys.

[Sandy]

It is always best to stretch when warm but you cold do some shorter, smaller range of motion lunges until you feel warm, or after a shower, certainly after a work out.  Just go within tension not pain, if there is pain you have gone too far.

[Janet]

Hi Shannon,
  When I was having problems with my hip flexor Bryan (sports therapist)showed me a stretch to help it.  Stand in front of a chair, place you knee on the chair and then bend your other leg slightly until you feel a stretch ( the leg on the chair is extended out).  This might be the same type as what Sandy gave you, but I found I could really stretch it out better this way than just hanging my legs off the bed.  Hope this helps

Janet

[ShoppinShannon]

Oooooooo, that feels soooooo good girls...Thank You for straightening me out with my ache's and pains.  These stretches are awesome.