Hip tendinitis stretches ease the discomfort of the inflamed tendons of muscles surrounding the hip joint. The muscles crossing from the pelvis to the femur, or leg bone, begin and end as tendons. The hamstrings, adductors, psoas and iliacus muscles are a few of the muscles responsible for hip flexion, extension and rotation.
Standing Hip Extensor Stretch I
The three hamstring muscles and the adductor muscles share an attachment on the ischial tuberosity, a protrusion of the pelvic bones easily identified in a seated position. This is the protrusion making contact with the sitting surface and the bones felt beneath the buttocks. Hamstring tendons may be aggravated with excessive use of the hamstring muscles as in too much running, a quick change in the speed/incline of a run and through excessive loads during weight training. Perform a hip extensor stretch near a bar or table a little above hip height. Bring the right heel onto the table with the left foot on the floor. Hold on to the table for balance and bend the right knee about 60 degrees. Press the pelvis into the right hip, forcing body weight onto the ischial tuberosity, the origin of the hamstrings and adductors. Change the angle of the stretch by drawing the right knee inward and outward. Hold each stretch for 10 seconds, three times. Alternate hips as a preventative measure for the uninjured side.
Standing Hip Extensor Stretch II
This stretch focuses on the same muscle group and tendon site as in hip extensor stretch I. Stand against a wall if necessary to maintain balance. Keep the left foot on the floor with the left knee bent about 60 degrees. Cross the right ankle over the left knee and stick the buttocks out. Press on the right thigh with the right hand, sitting and pushing onto the right buttocks. The right buttocks should be slightly lower than the left side, focusing the stretch on the tendons at the “sitz” bone, a common term for the ischial tuberosity.
Kneeling Hip Flexor Stretch
The iliacus and psoas muscles, or iliopsoas, are the small hip flexor muscles that originate on the lower vertebrae and the pelvic bones. These muscles insert at the same point of the femur bone, just past the hip joint. Stretch the iliosoas by getting into a lunge position with the right leg behind the pelvis. Lower the body to the floor, allowing the right knee to touch the floor. The right hip should be greater than 90 degrees. Maintain a nearly upright torso pressing body weight into the right hip, pushing the pelvis forward. Hold for 10 seconds, three times. Switch sides.
- Personal Trainer Manual; American Council on Exercise; 1997
- Essentials of Strength Training and Conditioning; Thomas R. Baechle, et al