Hip stretches should be a regular part of your flexibility training. The large bones of the hips serve as anchors for several muscles, and the American Academy of Orthopaedic Surgeons warns that failure to properly stretch these muscles may result in a painful hip strain. Performing some of the best hip stretches before activity will help prevent injury to the joint and surrounding muscles.
Hip Flexor Stretch
The hip flexor stretch helps stretch the muscles of the front of the hips. Place a folded towel on the floor and kneel on the towel with your right leg. Take your left leg to the front, bend your knee and place your foot flat on the floor. Place both hands on your left thigh. Take a deep breath in. As you exhale, keep your torso tall and gently lean into your left leg until you feel a stretch in the front of your right hip. Hold the stretch for at least 30 seconds, then repeat the stretch on your left hip.
Piriformis Stretch
This stretch targets the piriformis muscle located on the posterior aspect of the hip joint. Sit in a chair with your left leg bent and foot flat on the floor. Cross your right leg over so that your right ankle is resting on the top of your left knee. Take a deep breath in. As you exhale, slowly bend forward at the waist until you feel a stretch in your buttocks. Hold the position for at least 30 seconds, then repeat with your left leg.
Glute Stretch
This stretch helps loosen and relax the gluteal muscles that compose the posterior hips. Lie face up on the floor with your left leg fully extended and your right leg bent. Take a deep breath in. As you exhale, wrap your hands around your right knee and gently pull it toward your left shoulder. Continue to pull until you feel a stretch through your right buttock. Hold the position for at least 30 seconds, then slowly release the stretch. Repeat the movement with your left leg.
Downward-Facing Dog
The downward-facing dog pose works to strengthen the arms, shoulders and back while stretching the hamstring and gluteal muscles. Begin in push-up position with your arms extended and your hands directly below your shoulders. Your legs should be extended out behind you and be hip-width apart. Pull your belly button into your spine, contract your abdominal muscles and straighten your torso. Take a deep breath in. Maintain a stiff torso and, as you exhale, slowly shift your weight back by pushing your hips back and up. Attempt to push your heels into the floor and continue back until your body forms an inverted "V" shape. You should feel a stretch through the back of your legs and hips. Hold the pose for 10 seconds, then lower back to the push-up position. Repeat the stretch three to five times.
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