The hip joint is a large ball and socket joint in the body that allows you multiple ranges of motion. Muscles such as the rectus femoris, gluteals, iliacus, psoas major and adductors all cross the hip joint. If these muscles should become tight, your range of motion would be compromised and you increase your chances of lower back pain. Perform subtle stretches to loosen your muscles and make your hip joint more mobile.
Butterfly Stretch
The butterfly stretch is performed from a seated position on the floor. While sitting up tall, place the bottom of your feet together, grasp your feet and pull your heels in toward your butt. As you do this, place your elbows on your inner thighs and push your knees outward, toward the floor, as far as possible. This is the butterfly position. Hold for 20 to 30 seconds and slowly release.
For a less intense variation, lie flat on your back, move your feet together and let your legs move out to your sides.
Triangle Stretch
The triangle stretch is performed from a face-up position on your back. After bending your knees and placing your feet flat on the floor, lift your right leg and place your lower, outer shin on your left thigh. Reach up and grab your left knee with your hands overlapping and flatten your back on the floor. Your arms should be straight and resting on your shin at this point. After holding for 20 to 30 seconds, slowly release and repeat on your other side.
Wall Groin Stretch
The wall groin stretch lengthens the adductors that run from the hip joint down the inner thighs. While lying on your back, move your butt up close to the wall and raise your legs straight in the air so they are flat on the wall. Your body should be bent 90 degrees at this point. Slowly lower your legs out to your sides until they form a "V" shape. Move them as far as you can and hold for 20 to 30 seconds.
Wide Angled Forward Bend
The wide angled forward bend is done from a standing position. After placing your feet three to four feet apart, keep your legs straight and bend forward at the hips. Grab your ankles, pull yourself down as far as possible and hold for 20 to 30 seconds. When doing this stretch, keep your back as straight as possible.
Low Lunge
The low lunge is a yoga pose that stretches the hip area as well as the thighs, chest and abdomen. After taking a long step forward with your right foot, lower your body down to the floor by bending your knees. Lightly place your left knee on the floor and flatten the top of your foot on the floor. Raise your arms straight above your head and move your hips forward slightly to emphasize the stretch. Hold for 20 to 30 seconds and switch sides.
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