The aging process can cause joints to stiffen and become less limber. Range of motion may be inhibited by lack of motion and exercise. Adults and seniors often experience tightness in the hips, and find their flexibility decreases as time passes. A few simple stretching exercises done on a daily basis may help keep the hip joints lubricated and limber. Stretching the hip rotator helps maintain not only hip joint health, but spine health and walking function as well, according to the American Chiropractic Association Rehab Council.
Recline Twist
Lie on your back on the floor with your knees bent, arms at the sides. On an exhale, draw your knees inward toward the chest, keeping the knees together if you can. If you feel more comfortable, leave the feet or toes touching the floor. Slowly allow the knees to lower toward the floor on your left side. Don't allow your shoulders to lift off the floor, suggests the Yoga Journal. This should provide a gentle yet very effective stretch not only for the hip joints but the lower back as well. You should feel a slight pull along the outside of your right hip. Hold the stretch for a few seconds and then slowly lift the knees upward again, then drop them down toward your right side, feeling the stretch along the left hip.
Recline Twist with Knee Raise
Lie on your back on the floor, knees bent. Cross your right foot or ankle over your left knee. On an exhale, drop the legs toward the floor toward the left side of your body. This is similar to the reclining twist hip stretch, but by placing one foot over the knee, you'll get a deeper, more intense stretch. If you wish, you can even gently press your right hand against the right knee, offering a little more pressure in an outward motion on the tight knee, but only if you feel comfortable doing so. Don't worry about being able to touch your legs to the floor. The key is to feel the stretch along the outside of the hip. Release and relax and then repeat on the other side.
Lying Hip External Rotator Stretch
Lie on the floor on your back, legs straight. Bend the left knee at a 90 degree angle away from the body, so the left foot is pointing toward a wall to your left, shin perpendicular to your body. This stretches the hip rotator muscles in the hip joint, according to EXRX.net. Hold that stretch for several seconds and then straighten the leg, using your stomach and hip muscles. Repeat with the other leg.
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