The muscles in the front of your hips, known as the hip flexors, work to lift your leg as you stride forward when running. The gluteal muscles in your posterior hips are extensor muscles, and act to propel your body forward. According to the website PC Coach, stretching benefits your running by lengthening your stride, which allows you to run faster with no additional energy. Spend time after every run to thoroughly stretch your hip muscles.
Glute Stretch
The glute stretch is a very relaxing exercise that effectively stretches your gluteal and lower back muscles. Lie face up on the floor with your left leg extended and your right leg bent. Clasp your hands around your right knee and inhale deeply. As you exhale, gently pull your knee toward your chest until you feel tension in your right glutes. Hold this position for 30 seconds and then repeat the stretch with your left leg.
Hip Stretch
The hip stretch targets the piriformis muscle in your posterior hip. Sit in a chair with your left leg bent and foot flat on the floor. Cross your right leg over your left so that the outside of your right ankle rests on the top of your left knee. Take a deep breath in and straighten your back. As you exhale, lean your torso forward until you feel a stretch in the back of your right hip. Hold the stretch for 30 seconds and then stretch your left piriformis muscle.
Lunge
The lunge exercise stretches your hip flexor muscles in the front of your hips. Stand with your legs slightly apart and take a large step forward with your right leg keeping the ball of your left foot secured to the floor. Slowly lower into your right leg by bending your knee until it reaches 90 degrees. Place your hands on the floor on either side of your right foot. Press your hips toward the floor until you feel a stretch in the front of your left hip. Hold the stretch for 30 seconds and then repeat the exercise with your other leg.
Side Twist Stretch
The side ache stretch mainly targets your gluteal muscles and to a lesser extent your obliques. Lie face up on the floor with your left leg extended and your right leg bent. Place your left hand on your right knee while extending your right arm straight out the the side. Take a deep breath in. As you exhale, gently pull your right knee across your body moving only your leg and hip. Keep your upper body anchored in place. Pull your leg across until you feel a stretch in your right gluteal muscles, and hold here for 30 seconds. Repeat the exercise by pulling your left leg across your body.
Hip Flexor and Extensor
The hip flexor and extensor stretch targets the muscles of your anterior and posterior hip, which often become tight after a run. Kneel on your left knee and place your right leg to the front with your knee bent and foot flat on the floor. Breathe in deeply. As you exhale, lean your torso forward toward your right thigh keeping your back straight. Press your pelvis forward and toward the floor until you feel a stretch in the front of your left hip and in your right gluteal muscles. Hold the stretch for 30 seconds and then switch legs to repeat the exercise.
References
- PC Coach: Stretching For Runners
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- Shape Fit: Glute Stretch
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