The hips are an area of the body that can see a lot of action from continuous bouts of running and explosive motions. But it is also an area that can hardly see any motion at all if you lead a sedentary lifestyle. In either case, the muscles of the hip have a tendency to become tight, which can restrict your range of motion. They can be stretched by utilizing specific exercises that are held or are in motion.
Step 1
Kick you leg out in front of you. Stand next to a stationary object like a pole, a table or a counter. Lift your right leg up in the air and hold on to the table with your left hand for balance. Swing your leg forward and back 10 to 12 times, place it down and switch sides. Throughout this whole movement, keep your back straight and your chest up. Kick your leg up as far as you comfortably can.
Step 2
Step to your side. Lateral squats are done from a standing position with your feet as wide apart as you can comfortably get them. Place your hands behind your head or straight in front of your body. Squat to your left laterally, come up and squat to your right. Go back and forth 10 to 12 times. When you do these, make sure your knees do not go past your feet sideways. This can put too much pressure on your ligaments.
Step 3
Do a lunge stretch. A lunge stretch can be done on a yoga mat or on a soft surface like a rug. Take a long step forward and lunge down until your back knee touches the ground. Flatten your back foot with the top of it on the ground. Place your hands on the sides of your front foot and lean forward until you feel a stretch in the hip. Hold for 30 to 60 seconds and switch sides.
Step 4
Do a crossover reverse lunge. A crossover reverse lunge, or "drop lunge" as it's also called, is started with your feet about shoulder width apart. Place your hands behind your head and step your left leg back behind you and at an angle to your right. Come back up and step to your other side. Go back and forth 10 to 12 times.
Step 5
Do a bound angle pose. Start out by sitting on the floor with your back straight and upright. Place your feet sole to sole and let your legs come down towards the floor. Grab your ankles and pull your feet in towards your body as far as you comfortably can. Hold for 30 to 60 seconds.
Step 6
Reach up in the air. To do an extended triangle, start with your feet about 3 to 4 feet apart. Turn your right foot in slightly and turn your left foot 90 degrees to your body. Extend your arms out to your sides so they are parallel to the floor and bend down to your right side. Slide your right hand down your right leg as far as you can while simultaneously lifting your left hand toward the sky. Hold for 30 to 60 seconds and switch sides.
Tips and Warnings
- When you do a lunge stretch, make sure your front knee does not go past your ankle.
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