Your hips aren't governed by one set of muscles. Rather, hips are a collective of muscles working together to help you move. Hip adductors are located on the inner thigh and work to pull legs toward the center of the body. Prevent aches and soreness by stretching these muscles well before and after strenuous exercise..
Butterfly Stretch
The butterfly stretch loosens two major muscle groups in the hip region: the adductors and the outer abductors. You will feel this stretch in your inner thighs, outer thighs, lower back and abdomen. Sit on the floor with your legs drawn toward your body. Bend your legs so the soles of your feet touch. Move your feet as close to the center line of your body as you can. Position your elbows on top of your knees. Breathe deeply. As you exhale, use your elbows for leverage to push down on your knees until you feel a stretch. Hold the stretch for 30 seconds or more with two additional repetitions. Individuals who don't produce a stretch can modify the exercise by bending over their bent legs with a straightened back.
Straddle Stretch
Stretch your adductor muscles with the straddle stretch. You should feel this stretch on the insides of your thighs. Sit on the floor. Spread your legs as wide as is comfortable. Point your toes and keep your legs straight. Face your legs and breathe in deeply. Upon exhaling, bend at your natural waist toward your right leg. Stop when it becomes uncomfortable, but pleasantly so. Hold the position for 30 seconds or more, then repeat on the opposite side. After stretching both sides, keep your legs in position and place your hands as far out in front of you as you can manage. This positions your torso leaning toward the ground and stretches both legs at once. Remain in this position for 30 seconds or more.
Building Bridges
Lie on your back facing the ceiling. Bend your knees to a comfortable position and place your feet about hip width apart. Pull your left leg toward your body. Use your right leg to push your lower back off of the ground. Hold the position for 30 seconds to stretch your abductor and adductor muscles. Return your back to a neutral position and place your foot on the ground. Repeat for the other leg. You will feel this stretch on the adductors and abductor muscles as well as in your lower back.
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