Stretching all four hip flexors involves targeting various muscles in the hip region, including the iliopsoas, rectus femoris, tensor fasciae latae, and the sartorius. Here’s a series of stretches to open up and stretch these hip flexors:

1. Kneeling Hip Flexor Stretch:

How to do it:

1. Start in a kneeling position with one knee on the ground and the other foot positioned in front, forming a 90-degree angle with the knee.
2. Keep your back straight and engage your core.
3. Gently shift your weight forward, feeling a stretch in the front of the hip and thigh of the leg with the knee on the ground.
4. Hold the stretch for 20-30 seconds, and then switch to the other leg.

2. Lunges:

How to do it:

1. Begin in a standing position.
2. Take a step forward with one foot, lowering your hips until both knees are bent at approximately 90 degrees.
3. Keep your back straight and your torso upright.
4. Feel the stretch in the hip flexor of the back leg.
5. Hold the lunge for 20-30 seconds, and then switch to the other leg.

3. Pigeon Pose:

How to do it:

1. Start in a tabletop position.
2. Bring one knee forward toward your wrist, angling it outward.
3. Extend the opposite leg straight back behind you.
4. Lower your hips toward the floor, feeling a stretch in the hip of the leg that is forward.
5. Hold the pigeon pose for 20-30 seconds, and then switch to the other leg.

4. Seated Butterfly Stretch:

How to do it:

1. Sit on the floor with your legs extended.
2. Bend your knees outward and bring the soles of your feet together.
3. Hold your feet with your hands and gently press your knees toward the floor.
4. Feel the stretch in your inner thighs and hip flexors.
5. Hold the stretch for 20-30 seconds.

5. Lizard Pose:

How to do it:

1. Start in a plank position.
2. Step one foot forward and place it on the outside of your hand.
3. Lower your hips toward the ground, feeling a stretch in the hip flexors of the back leg.
4. You can drop down to your forearms for a deeper stretch.
5. Hold the lizard pose for 20-30 seconds on each side.

Tips for Hip Flexor Stretching:

• Warm-Up: Always warm up your body before stretching to increase blood flow and flexibility.
• Controlled Breathing: Focus on deep, controlled breaths to help relax and lengthen the muscles.
• Gradual Progression: Ease into each stretch and avoid bouncing or jerky movements. Gradually increase the intensity of the stretch over time.
• Consistency: Perform these stretches regularly to improve flexibility and relieve tension in the hip flexors.

Remember that everyone’s body is different, and it’s essential to listen to your body. If you have any existing injuries or medical conditions, consider consulting with a healthcare professional or a fitness expert before incorporating new stretches into your routine.