Tight hips are a common problem with adults as our lives become more sedentary, but children who sit at a desk for most of the day might benefit from hip stretches just like their parents. There aren't any special stretches just for kids, but children should be careful to follow smart stretching guidelines, including avoiding bouncing or ballistic stretching, warming up so as not to stretch cold and to hold just to the point of tension without going past it.
Standing Glute Stretch
The standing glute stretch targets the gluteus maximus muscle of the hips. This is an uncomplicated stretch that you should feel immediately. To begin, stand in front of a desk, chair or bench. The height of the object you use depends on your height and flexibility, but it will likely hit you at waist level or slightly higher. Do not use an object that is so high you feel that you need to reach onto your tiptoes to use it. Bend your right leg and open your hip to place the outside of your foot and calf on top of the object. Keep your left leg straight, but soften your knee. With your back straight, bend forward at the waist to bring your chest toward your ankle. Tilt your hips forward to increase the stretch if you do not feel pain. Hold for the desired amount of time and then switch legs.
Seated Leg Crossover Stretch
The seated leg crossover stretch lengthens the hips and the back of the thighs. These are the hamstring muscles. You can sit on a mat or right on the ground, but choose a flat area to sit on. To begin, sit with both legs straight out in front of you. Cross your right foot over your left. Put your left foot flat on the floor with your ankle resting against your left leg. Pull the right knee up toward your chest. Use your right palm on the back of your right thigh to hold the leg up. Sit up tall and relax your shoulder. Turn your torso to the right and put your left tricep on the outside of your right knee. Breathe deep even though your leg is pressing into your stomach. Repeat on the other side.
Poodle Tail Stretch
Poodle tail is a fun name for this glute and hip stretch that engages the imagination. This exercise begins with you on all fours. The arms are perpendicular to the floor with the hands directly in line with the shoulders. Flatten the back and lift the neck so that is in line with the spine. Imagine that you are a poodle with ink or paint on your tail. Use your tail to draw a circle on a wall or object behind you. Do so by circling your hips to the right, down, left and back to the starting position. Move slowly and smoothly, keeping the back flat. Draw a circle in the other direction, too.
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