The butterfly stretch is a hip opener that engages your thighs and groin. Don't stress if your knees aren't close to the ground. As your hips loosen up, you'll be able to lower them.
The standing lunge stretch works your hips, butt, and thighs. The repetitive movement also releases tightness in the hips.
For a deep stretch, try the pigeon pose. It loosens up your hip flexors, outer hips, and glutes. This pose also releases tension in your psoas muscle.
This move stretches the muscles in your hip and groin. It also works your core. The Spiderman stretch is similar to the low lunge and lizard poses in yoga.
The clamshell exercise strengthens your hip flexors. It helps relieve tightness due to weakness and inactivity. Exercise is often used for back pain. Clamshells will also tone your glutes.