Lie facedown with the inside of your left thigh resting on the foam roller. Keeping your core tight, move the roller back forth along the inner thigh, stopping a few inches before you reach the knee. Continue rolling back and forth for 30-60 seconds. Switch sides and repeat. If you find an area of increased discomfort, pause for 15-20 seconds on the spot, flexing your foot, straightening the knee slightly, and rotating the hip to work that area. Get into a half-kneeling position, with front knee bent at 90° and positioned directly over the ankle; back knee should be directly under the back hip. Tuck the hips forward and squeeze the glutes. Think about pulling the heel of the front leg and the knee of the back leg toward one another to deepen the stretch. Reach your arm that’s on the same side as your back knee overhead. Hold for 30-45 seconds. Repeat on opposite side. Sit on the floor and loop the middle of a resistance band under the sole of one foot, holding one end of each band in both hands. Lie back on floor and lift both legs toward the ceiling, legs in-line with hips (A). While keeping both legs straight, slowly lower the leg that does not have the band to the floor (B). Slowly lift the leg back up. Inhale deeply while the leg is lowering and aggressively exhale when it is coming back up. Do 8 reps, keeping your core tight. Switch sides and repeat. Start on all fours, wrists under shoulders and knees under hips. Place your left hand on your temple, elbow pointing toward floor (A). Keeping your core engaged to help you balance, rotate your upper back, shoulder, and elbow toward the ceiling (B). Hold for 1 count, then reverse the move, bringing your left elbow toward your right elbow. Do 6 reps. Repeat on opposite side. Kneel on the floor with arms extended, palms flat. Walk both hand to the left. Press palms firmly onto the floor, and sit back onto your heels to feel a stretch in your lats. Hold for 30-45 seconds. Repeat on opposite side. Stand with one foot slightly in front of the other, both knees bent, hips hinging forward. Pressing off with your front foot, leap forward and land on the opposite foot, keeping the other leg lifted. Continue leaping forward, switching legs with each bound. Do 3 sets of 8-12 reps. Stand with feet slightly wider than hip-width apart, holding a dumbbell vertically against your chest (A). Squat down, bringing your elbows to your knees (B). Keep elbows pointed down and the weight touching your chest for the entire movement. Do 3 sets of 8-12 reps. Find a stable surface that's about waist or chest height, such as the back of a couch or kitchen counter (the higher the surface, the easier the move). Get into an elevated push-up position, palms slightly wider than chest-width apart (A). Keeping core tight, lower chest toward surface, bending elbows so they are pointing away from the body at about 45 degrees (B). Extend arms and return to starting position to complete 1 rep. Aim for 3 sets of 10-12 reps. As you become stronger, lower the surface until you're able to do them on the floor and increase your reps. Attach one end of a resistance band to a secure pole or doorjamb. Hold the free end of the band in your left hand and get into a half-kneeling position with your left knee bent at 90 degrees and positioned over your left ankle. Extend your right arm at chest height (you should feel manageable tension in the band; if it’s too tight or too loose, move closer or farther away from the secured point) and bring your left hand beside your chest, elbow bent behind you (A). Then, bend your right arm and pull the bands toward your midsection, keeping the elbow close to your body, as you extend your left arm in front of you at chest height (B). Do 3 sets of 8-12 reps on each side. Lie on mat with knees bent, heels on the floor, and arms by your sides, palms up (A). Lift hips off the ground until thighs, lower back, and upper back are in a straight line (B). Hold for 5 seconds. Return to start. Do 3 sets of 8-12 reps. Attach one end of a resistance band to a secure anchor about waist height. Holding the opposite end of the band in both hands, come to a tall kneeling position with your body turned 90 degrees from the band’s attached point (A). Starting with your hands close to your body at chest height, press them straight out in front of you until arms are fully extended (B). Do 3 sets of 8-12 reps. Start on all fours with knees under hips and wrists under shoulders (A). Lift right hand and left knee a few inches off the floor and move them 4-6 inches forward (B). Repeat with the left hand and right knee. Continue crawling forward, being careful to move the opposite hand and knee in unison (C). Do 3 sets of 15-20 reps (count one rep as being when the left hand hits the ground). When you’re ready for more of a challenge, do the same move but keep your knees lifted throughout the exercise and crawl on the balls of your feet. Original article and pictures take http://www.prevention.com/fitness/strength-training/anti-aging-workout-routine-and-exercises/mobility-half-kneeling-hip-flexor-stretch site
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