Your whole body can be thrown out of whack if your hip muscles aren't flexible. Especially if you sit frequently and for long periods, your hip muscles will shorten, and other body parts have to make up for their lack of mobility. Even a short walk can cause your knees and lower back to hurt. And poor hip mobility can hurt your posture, too. Stretching can keep your hips flexible. As with any stretches, do not bounce when you're in the stretch, and stretch only to the point of tension--not pain. Hold the stretch for at least 15 seconds, and repeat a couple of times. Try to stretch a little farther each time.
Basics
Sitting on the floor with your left leg extended, bend the right leg and place your right foot on the outside of the left knee. Grab your right knee and pull it toward your left shoulder. Repeat on the other side.
Additionally, when your right foot is planted alongside your left knee, bend your left arm and plant your elbow on the outside of your right knee. Hold yourself up with your right hand placed directly behind you on the floor. Leading with your head, turn your upper body toward the right, as if you were trying to look behind you. Repeat on the other side.
Tabletop Stretch
Stand facing a high table or a countertop. The distance between you and the table should be about the length of your torso. Keep your knees straight, though not hyperextended, and bend at the waist toward the table, placing your hands on the flat surface. You may need to move your feet a little to get comfortable. You should feel the tension in your hips as well as through your torso. Laree Draper, a weight trainer, recommends that you hold this stretch for a full minute.
Side-lying Hip Stretch
Lie on your left side with your hips and knees bent so you're in "sitting" position. Your right leg, on top, should be a little bit farther back than the left one. Take hold of your right ankle with your right hand and pull your foot closer to your butt, to stretch your quadriceps muscle a little. Then swing your leg forward and back, in a loose motion. Do at least 20 repetitions lying on each side. Rest when you need to. After one short rest period, move your top leg up and down, with all of the movement coming from the hip.
Leg Swings
Stand next to a wall, a door or something else you can hold on to. Keeping your legs straight without hyperextending your knees, swing the leg closest to the wall or door back and forth. Don't move your pelvis, and keep your back straight. Start off with smaller swings until your hip muscles are more flexible.
You can also face the wall or door and swing your leg from right to left in front of you. Keep your torso and your pelvis still. Your ankle should lead the swing. This stretch also helps ankle flexibility.
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