4. Seated Butterfly Stretch
Stretches can be one of the best ways that you can prevent hip flexor strain. Doing stretches before you do any physical activity that is going to engage the hip flexor or will allow you to stretch out that particular muscle and if you do it completely enough, there is almost no chance of any activity actually straining the hip flexor beyond its breaking point in causing serious injury.
However, these exercises may take time to become acclimatized to if you are used to doing the stretches. Just like with activity that engages your hip flexors, you don’t want to push yourself too hard. One of the first hip flexor stretches is called the butterfly stretch.
You will be seated with the soles of your feet together and pulled in as far as you can. Your knees should be touching the ground doors close to the ground as possible. You will then take a deep breath and raise the hips off the floor while squeezing your glutes.