The muscles of your hips are responsible for several movements, including abduction. When you move your legs sideways away from your body like for a leg lift or side kick you are doing hip abduction. The hip abductor muscles can get tight from overuse or poor posture and should be stretched like the rest of your body. These muscles include the gluteus maximus, gluteus medius, gluteus minimis and tensor fascia latae.
Abductor Stretch with Band
An exercise band or yoga strap can be used to stretch your abductors. This is a common twisting pose in a yoga class but you can do it at home lying on a mat or floor. Lie on your back with your legs straight to do the stretch. Place your arms at your sides at shoulder level. Then, raise your right leg toward the ceiling and wrap a band around the bottom of your foot. Hold the band with your left arm and lower your left leg to the right. Let your hips roll to the right but keep both shoulders and arms on the floor. Your foot can touch the floor if you are flexible enough or you can relax your leg in the air and hold it up with the strap. Return your right leg to the floor by your left and repeat on the left side.
Lying Iliotibial Stretch
The lying iliotibial stretch elongates your tensor fascia latae. The stretch works one hip at a time. Lie on your right side with your head cradled in your right arm to do this stretch. Bend your knees and place your right ankle onto your left thigh by the knee. Then, grab your left ankle and pull it slowly toward your left buttock. Repeat on the other side.
Seated Hip Internal Rotator Stretch
The seated hip internal rotator stretch targets the gluteus medius and gluteus minimus. It is similar to a butterfly stretch but with only one side stretched at a time. Begin sitting up straight with your legs in front of you to do this seated stretch. Bend your right knee and place your leg across your left with your right ankle on your left thigh. Gently press your right knee toward the floor with your right hand. Next, place your right leg straight on the floor and stretch your left leg.
Wall Iliotibial Stretch
The wall iliotibial stretch is a simple exercise. It targets the tensor fascia latae on the front and side of your hip. To do the stretch, stand sideways to the right of a wall and place your right arm straight with your hand on the wall. Step your feet together farther away from the wall so you have to lean slightly to touch the wall with your arm straight. Then, slowly move your right hip toward the wall with your legs straight. Turn around to stretch the other side.
Member Comments