The benefit of hip stretching is that it makes your muscles more flexible allowing them to extend back far enough behind you before it comes forward again. This flexibility allows you to run faster and stronger. It also makes you less injury prone.
The following images show types of hip stretching exercises you can do at home
Stretch until the muscle just begins to feel tight (stretch point). It is important to hold the stretch position for 20 seconds, relax for 10 seconds and repeat each exercise for each leg. The stretching program should last 10 minutes. A practical program is to perform each exercise 2 or 3 times on each leg.
After Dara Torres won silver at beijing summer games, she credited her success to two secrets, amino acid supplements and a mode of stretching known as Resistance stretching in which she stretches or elongates her muscles against resistance.
Benefits of resistance stretching
The benefits of resistance stretching are flexibility and strength
This video by Al Rocker guided by Bob cooley, author of best selling book Genius of flexibility demonstrates resistance stretching.