A simple exercise, heel slides have the advantage that you can perform them almost anywhere, with no equipment required.
Performing heel slides allow you to do a pain free hip extension while keeping the pelvis and the spine still.
If you have recently suffered an injury to this area, you need to begin stretching your hip muscles. Two good stretches to start with are the hip flexor stretch and the quadriceps stretch.
Once you can do these stretches without pain, you can move on to the heel slide.
This is a controlled movement that will gently stretch the Illiopsoas muscle - great for people who are suffering sciatic nerve pain.
The starting position is sitting on the floor, legs stretched out in front of you. To perform the exercise, slowly slide the heel of your injured leg towards your butt, pulling your knee to your chest as you slide.
Hold for a moment, then return to the starting position. Do 3 sets of 10.
Be sure to work slowly, and always keep within the limits of pain - that means tightness and discomfort, but not sharp pain at any time.