Inflexibility of the muscles and tendons that control rotation of the hip can lead to other injuries and accidents, especially in those who suffer from arthritis, play sports or have conditions that otherwise cause muscle tension, such as fibromyalgia. The lower back is also at an increased risk of injury when muscles in the hip are tight. Performing stretching exercises to increase the flexibility of the hip rotators can decrease the potential for injury and improve overall performance. If a hip replacement has been done, these exercises should only be performed under the supervision of a physician.
Side-Lying Lateral Rotation
Elite Sports Performance recommends lying on the right side with the head supported with a pillow or arm. Place the right hand over the hip area to feel the muscle movement as the leg moves. Keeping the pelvis forward and in a vertical line, rotate the right knee upward. Concentrate on contracting the small muscles in the hip as the top knee rotates outward. Repeat 10 times on each side.
Lying Hip Rotation
Elite Sports Performance offers another option when a side-lying position is impossible because of arthritic changes or pain. Lying on the stomach, bend one knee to 90 degrees. Slowly move the foot outward from the line of the body, keeping the pelvis firm to the floor and the back straight. Hold this position for 30 seconds and then move the foot inward as far as possible without pain. Hold this position for 30 seconds. Repeat twice for both legs.
Window Washing
Katherine Roberts, fitness expert, Founder of the Roberts Flex-Fit Method and author of the book "Yoga for Golfers" offers an option for those who can lie comfortably on their back. On a mat or comfortable floor, lie flat on the back and bend the knees. Place the feet wider than the hips flat to the floor. Allow the knees to fall to the left of the body while inhaling and return the legs to the starting position when exhaling. Switch sides and repeat five times.
Seated Rotation
If lying on the floor is not possible Bellevue Massage Therapy offers an alternative to be done in a chair. Sit in a straight backed chair, facing forward. Place the feet out further than the hips while keeping the feet flat to the floor. Internal rotation is performed by tilting one knee in toward the other knee and holding for 15 seconds. Repeat on both sides 10 to 15 times. External rotation stretches are performed by resting an ankle on the opposite thigh muscle. Lean forward with the forearm on the inside of the bent leg. Lean into the stretch and press the leg as far as comfortable without pain. Hold for 15 seconds and return to the starting position. Repeat this with both legs 20 times.
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