The pelvis and femur are two large bones that make up the ball-and-socket hip joint. The ball portion is known as the femoral head and it fits into the acetabulum, which is a depression in the pelvis. Muscle strains, bursitis and arthritis are all conditions that can cause pain in this area of the body. To treat it, corrective exercises need to be performed in a controlled fashion.
Forward Lunge Stretch
The forward lunge stretch lengthens the hip muscles and hamstrings, which are found on the back of the thighs. To do this stretch, stand with your left foot forward and right foot behind you and slowly lower yourself to the floor by bending your knees. Once your right knee touches the floor, flatten your foot so the top part is on the floor. After placing your hands on your hips, lightly push your hips forward and feel the stretch on your right hip. Hold for 30 to 45 seconds and switch sides. Maintain a straight back throughout.
Hip Lift Progression
Hip lift progressions strengthen the glutes and lower back muscles, which help stabilize the hips. To do the first progression, lie on your back with your knees bent and feet flat on the floor. Steadily squeeze your glutes and hold for 20 to 30 seconds. To do the next progression, get into the same position, squeeze your glutes and lift your hips off the floor until you feel slight discomfort in your hips. Slowly lower your hips and repeat.
To do the final progression, perform the hip lift, then extend your right leg straight out. Slowly lower your foot, lower your hips, then lift back up. This time raise your left leg out straight. Lower yourself again and continue for a set of repetitions.
Wide Leg Forward Bend
A wide leg forward bend stretches the hips and hamstrings simultaneously. While standing with your legs in a wider than shoulder-width stance, bend forward, grab hold of your ankles or lower shins and actively pull your torso downward. When doing this, keep your legs and back as straight as possible. Hold the position for 30 to 45 seconds.
Bound Angle Pose
A bound angle pose is a yoga exercise done from a seated position. While sitting on the floor, place the soles of your feet together, sit up straight and pull your heels in toward your pelvis with your hands. As you do this, lower your legs to your sides. Hold the position for 30 to 45 seconds. When doing this stretch, only go as far as tolerable.
Reclining Big Toe Pose
A reclining big toe pose stretches the hips and hamstrings and it requires a yoga strap or tie. While lying on your back, tuck your right knee into your chest and loop the strap around the balls of your foot. Steadily straighten your leg and pull back on the strap to elevate your foot toward the ceiling. Once your leg is straight and approximately 90 degrees to the floor, hold for 30 to 45 seconds and switch sides. If you are unable to get your leg 90 degrees to the ground, go as far as you can.
