Lie on your back and bring one knee up to your chest and hold it with your hand. This can also be done with a prickly ball under each buttock to put the hip flexor in a more lengthened range.
Rest your other leg flat. At the front of your groin on this leg you may well feel a stretch. Gently engage your pelvic floor and deep transverse abdominals. Breathe from your lower ribs.
Gently and slowly turn out slightly at the hip on the leg that is flat in order to activate your gluteus medius/maximus. Hold. Try and feel the hip flexor with your hand. When you activate gluteus medius/maximus the tension in the hip flexor will decrease although it may well still feel tight.
Repeat the other side.
