Your exercise program should include activities that promote the maintenance of flexibility and range of motion for your hips and other joints. Perform hip stretches carefully, and in a static manner. This means slowly stretching a muscle through the range of motion to the point of tightness, without inducing pain or discomfort and holding that position for an extended period.
Hip Flexor Stretch / Forward Lunge
This stretch focuses on the hip flexor, or the top portion of your quadriceps. To perform this stretch, begin with one leg behind and one leg in front of your body, in a lunge position. With your front knee bent, lower your body until your back knee makes contact with the ground. Maintain an upright posture with your back and shoulders. The more you can drop your hips forward, the more intense the stretch.
Groin / Butterfly Stretch
The butterfly stretch focuses on the inner thigh area in your hip. Begin this stretch on the ground, sitting upright. With your knees apart, position your feet so the bottoms of your feet are touching. Try to pull your heels as close to your body as you can. Lean forward, keeping your back flat, and push your knees down, using your elbows. The American Council on Exercise notes that you can hold this for one or two seconds.
Hip / Gluteal Stretch
Begin this stretch by lying on the ground on your back, in a supine position, with your knees bent. Take one leg and pull it up and place your ankle on top of the other knee. With your legs set in this position reach under your top leg and grab your bottom leg, with both hands, right behind the knee. Begin to pull towards your chest. This should elicit a stretch in your hip and glutes.
IT Band Stretch
Perform this stretch from a standing position. Cross one leg in front of the other leg, with both knees straight. Make sure you are properly balanced--use a wall or sturdy object if you need to. With both legs straight, bend at the waist and stretch straight down, reaching toward your toes.
References
- "ACSM's Guidlines for Exercise Testing and Prescription"; American College of Sports Medicine; 2006
- "Human Anatomy & Physiology"; Elaine N. Marieb; 2003
- American Council on Exercise: Butterfly Stretch
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