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@branwen
I do this stretch a lot, I get really tight glutes and hip-flexors, this manifests in the tendons running over my kneecaps getting pulled out of position and rubbing like hell, causing some pain! The stretch helps a lot to loosen up
http://www.youtube.com/watch?v=BIYOXP3vQAU
and of you have a foam roller, this will make you scream like a child!
http://www.youtube.com/watch?v=c9aJtO0VCqw