The hip is one of the most mobile joints in the body and is designed to bear a lot of weight. However, due to its high mobility and the excessive forces places on this joint, the hip is prone to overuse injuries. According to ExRx.net, stretching the hip abductors can promote postural alignment and prevent chronic pain throughout the lower extremities.
Hip Abductors
Hip abduction refers to a lateral movement of the hip away from the midline of the body. The primary hip abductor muscles are the gluteus medius and gluteus minimus, located on the buttocks, and tensor fasciae latae, located on the outer thigh. According to ExRx.net, these muscles are responsible for both abducting the hip and stabilizing the hip joint during weight-bearing exercise. The hip abductors can also help stabilize the knees via the iliotibial band, a muscle connecting the hip and the knee.
Muscular Actions
According to ExRx.net, the hip abductor motion involves a lateral movement away from the midline of the body. As the hip is abducted, the hip abductor muscles contract concentrically, or shorten in length. As the hip is drawn back in toward the midline of the body, the hip abductor muscles contract eccentrically, or lengthen.
Hip Joint
The hip is a ball-and-socket joint in which the head of the femur, or thigh bone, pivots within the socket of the pelvis, according to authors Pamela Levangie and Cynthia Norkin. The joint is filled with synovial fluid, making it highly mobile. The primary function of the hip is to support body weight, both dynamically and statically.
Hip Range of Motion
The hip can move in all three planes of motion, including the frontal, saggital and transverse planes. The frontal plane consists of all lateral movements, while the saggital plane refers to all front-to-back movements. The transverse plane includes all rotational, or twisting movements. Further, the hip can perform six muscle actions, including flexion, extension, medial rotation, lateral rotation, adduction and abduction. Flexion and extension refer to a shortening or lengthening of the muscles. Medial rotation refers to an internal rotation toward the midline of the body, while lateral rotation is an external movement away from the midline. Adduction is any lateral movement of a limb toward the midline of the body, while abduction is any movement of a limb away from the midline.
Recommended Stretches
Tightness in the hip abductors can lead to postural problems, knee problems, and iliotibila band syndrome, a rubbing on the iliotibila band over the femoral bone. ExRx.net recommends stretching the hip abductor muscles daily to prevent tightness and to promote full range of motion. Effective hip stretches include crossing one leg over the other or in a "pretzel" form to stretch the gluteal, the large muscles in the buttocks, or pulling the rear leg back while lying down to stretch the iliotibial band.
References
- ExRx: Hip Exercise Menu
- "Joint Structure and Function: A Comprehensive Analysis," 3rd ed.; Pamela K. Levangie and Cynthia C. Norkin; 2000
- "Essentials of Strength Training and Conditioning"; ed. Thomas R. Baechle and Roger W. Earle; 2008
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