My physical therapist has me do a kneeling hip flexor stretch for my extremely tight hips. Like so:
http://www.bidmc.org/~/media/Images/Blog%20Images/Back%201.jpg
He always has me do them with a posterior pelvic tilt. Done like this, my femur on the side I'm stretching is basically perpendicular to the ground, i.e. I'm not shifting forward much at all, and I feel a minor stretch in the outside of my hip. I've done this consistently for more than a month and not experienced any improvement in hip mobility.
Today, his assistant had me do them with an anterior pelvic tilt. I'm guessing she just gave me wrong instructions. However, done like this, I was able to shift forward much much more, and I felt a good stretch at the front of my hip and in my groin.
All articles online about this stretch that discuss pelvic tilt advocate for posterior pelvic tilt. Do you think this is legit? Because the anterior pelvic tilt felt like a much better stretch for me.
Comparison of anterior vs posterior pelvic tilt:
http://posteriorpelvictilt.net/wp-content/uploads/2015/10/postures.jpg