Flexible hips not only improve your sport performance, but they also allow you to move more freely during your normal daily life. The muscles of the hips include the iliacus and psoas major or iliopsoas; the rectus femoris, the adductors and abductors. Lengthen these muscles with both dynamic and static stretches. Dynamic stretches are performed in motion and static stretches are held.
Alternating Toe Touch
Alternating toe touches loosen up the hips, groins, lower back and obliques. While standing with your legs in a wide stance, extend your arms to your sides so they parallel the floor. Keep your legs and back straight as you bend at the hips, twist your torso and move your right hand to your left foot. Straighten back up, repeat to your other side and alternate back and forth.
Leg Swings
Leg swings stretch your hips, hamstrings and glutes. While standing in front of a wall, place your hands on it at chest height and raise your right leg in front of your body. Swing your leg back and forth as high as possible in both directions in a sweeping motion. After doing a set of reps, switch sides. As soon as you are done, turn your body so your left shoulder faces the wall and place your left hand on it. Lift your right leg and do a series of front to back leg swings. After you finish a set, turn around and repeat with your other leg.
Reverse Lunge with Twist
A reverse lunge with twist opens the hips and stretches the obliques and lower back. While standing with your fingers interlaced behind your head, take a big step back with your right foot and lower your body down by bending your knees. Once your right knee is an inch above the floor and left thigh parallels the floor, twist your torso as far to your left side as possible. Stand back up, bring your feet together and repeat on your other side. Alternate back and forth. When doing these, keep your back straight throughout.
Standing Hip Flexor Stretch
The standing hip flexor stretch is a static stretch performed on a chair. While facing the chair, place your left foot on top and extend your right arm straight above you. After placing your left hand on your left thigh, lean forward and bend your torso to your left as far as possible. Once you have held this position for 20 to 30 seconds, slowly release and repeat with your other side.
High Lunge
The high lunge is a yoga pose that stretches your hips and calves. While standing with your feet together, take a long step forward with your right foot and bend your knee until your thigh parallels the floor. Bend forward at the hips, rest your chest on your thigh and place your hands on the floor. When doing this, keep your back leg perfectly straight, right knee bent 90 degrees and do not let your knee go past your toes. Hold for 20 to 30 seconds and switch sides.
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