The hips are a synovial ball-and-socket joint controlled by a large number of muscles. There are numerous actions available at the hip joint--flexion, extension, adduction, abduction and medial and lateral rotation. Because many of people spend a large proportion of our time sitting and generally sedentary, the hips can become stiff and experience a reduction of mobility, flexibility and function. Perform these stretching exercises daily to improve your hip flexibility, making sure you warm up for a few minutes beforehand to minimize your risk of injury.
Seated Butterfly Stretch
To stretch your inner thigh and groin muscles, sit with your back against a wall and your legs extended in front of you. Bring the soles of your feet together and pull them as close to you as possible. Clasp your hands around your feet and rest your arms on your legs. Sitting as tall as possible and keeping your shoulders down and relaxed, allow the weight of your legs to push your knees down toward the floor. Increase the stretch gradually each time you exhale. Hold this position for 30 to 60 seconds. Place light weights on your knees to gently push you deeper into this stretch.
Runners Lunge
This stretch will loosen the muscles at the front of your hips. Using an exercise mat, kneel on both knees. Keeping one knee on the floor, step forward and place your opposite foot flat on the floor in front of you so that you are in a long lunge position. Keep your body upright and sink forward and downward to stretch your rearmost hip, making sure that your front knee doesn't go forward of your foot. Try to relax and sink lower as you exhale. Hold this position for 30 to 60 seconds before changing legs and repeating.
Lying Figure Four Stretch
To stretch your outer hips and the muscles responsible for rotating your thigh, lie on your back with your legs bent and feet flat on the floor with your upper body relaxed. Cross your left ankle over your right knee. Take your right arm outside your legs and your left arm through the middle and clasp your hands either behind your thigh or around your shin depending on your flexibility. Gently pull your legs toward you while keeping your shoulders down and your hand and back flat on the mat. Hold this position for 30 to 60 seconds before unwinding and repeating on the other side.
Standing Adductor Stretch
This stretch will loosen your long inner-thigh muscles as well as those around your groin and, to a lesser degree, your hamstrings. Stand with your feet hip-width apart and feet parallel. Gradually walk your feet farther and farther apart until you feel a stretch in your inner thighs. Maintaining this position, lean forward at the hips and place your hands on the floor, making sure your lower back rounds as little as possible. If you are unable to reach the floor, place your hands on a raised surface, such as a yoga block or low stool. As you relax, edge your feet farther apart and lean forward a little more. Hold this stretch for 30 to 60 seconds.
References
- "ACSM's Resources for the Personal Trainer"; American College of Sports Medicine; 2009
- "Sports Injuries: Their Prevention and Treatment, Third Edition"; Per Renstrom PhD MD; 2007
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