The hip flexors are key muscles in supporting backs and hips.  Due to all the sitting we do they spend much their time in a short position which can lead to strain on your lower back when we move.

Kneel in a lunge position and gently move your weight forward keeping your back flat and bottom tucked in.  You should feel a stretch across the front of your hip on your back leg.  To increase the stretch concentrate on tucking in your bottom and flattening your back.

To stretch your ilio-tibial band (ITB) perform a quads stretch holding your ankle in standing and take your leg slightly forwards and out to the side, you should feel the stretch move from the front of your thigh to the front-outer part of your hip.