The hip area is one of the most important connection points of the lower body. The hips connect to the core, stabilizing the body and also help propel the body forward when walking, running or performing any physical activity. If the hip muscles are tight, misalignment can occur, affecting not only the hips but the trunk of the body and the spine as well.
Hips are prone to tightness. When driving in a car, sitting at work or relaxing in front of the television, our hips are contracted and can become less flexible. It is important to counter these everyday sitting positions with exercises that stretch the hip area, helping reduce risk of injury while exercising.
Pigeon Pose
The pigeon pose is most often performed in a yoga class, but it is also a great way to stretch the hip area, even if you're not into yoga. The pigeon pose stretches the gluteus maximus, TFL (tensor-fascia-latae) and pririformis, all muscles surrounding your hip area. Sitting on the floor, bend the right leg in towards the center of the body at the knee. Extend the left leg out behind; making sure the left knee is facing the floor. You should immediately feel a stretch. If not, begin to bring your upper body forward over your right leg, resting your hands on the floor. Repeat on the other side.
Deep Lunge
The deep lunge is a great pose to get a deep stretch in the hip flexor. Start in a lunge position, with the right knee bent and the left leg extended behind. Make sure not to bend the front knee further forward than the toes; this puts extra strain on the knee. Drop the left knee to the ground and begin to lean forward, feeling a stretch in the front of the left leg. Repeat on the other side
Butterfly
The butterfly is a pose that isolates the adductor, or inner thigh muscles. These muscles, which connect to the hip, are often tight and need to be stretched, along with the hips. Sit on the floor and bring the soles of the feet together in front of the pelvis. Grab your feet and lightly press your elbows down on your knees until you feel a stretch. You can also lean forward over your legs for a deeper stretch.
Through-the-Hole Stretch
The through-the-hole pose focuses on the glute and hip area. Sit on the floor and bend the right knee. Bring the left ankle over the right knee, with the left knee perpendicular to the right. Thread your left hand through the space between the legs, and bright your right hand around outside the right knee. Clasp the hands together around the right knee, and carefully roll onto your back. Pull the right knee lightly in towards your chest, with the left ankle still resting on the right knee. The stretch is in the left hip and glute. Repeat on the other side.
IT Band/Abductor Stretch
The outside of the hip area contains the IT band and the hip abductor muscles, which connect at the hip (abductor) and attach at the knee (IT band). Tightness in this area can lead to knee pain, and it is often a difficult area to stretch. Stand, crossing the left foot over the right. Shift your hips to the right and raise your right arm up, leaning slightly towards the left. The stretch should be on the right side. Repeat on the other side.
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