The hip joints -- and all joints for that matter -- have small fluid-filled sacs called bursae, which separate the tendons from the bones. When a single bursa becomes inflamed, it is called bursitis and this can lead to inflammation, pain, redness and stiffness according to MayoClinic.com. Stretching exercises for hip bursitis are used as a home remedy to relieve pain, increase flexibility and lengthen the muscles around the hip. Before you attempt any exercises, make sure to talk to your doctor.
Hip Flexor Stretch
The hip flexors are the muscles that run from the hips down toward the thighs. As the name implies, they are used to flex the hip. This motion takes place when you move your thigh toward your stomach. To do this stretch, take a long step forward with your right foot, bend your knee and lower yourself toward the ground. Once you form a 90-degree angle with your right knee, lightly touch the floor with your left knee and place your hands on your hips. Keeping your back straight, lean forward and bend slightly to your right. As you do this, feel the stretch in your left hip area. Hold for 20 to 30 seconds, slowly release and switch sides.
Outer Thigh Stretch
The outer thigh stretch lengthens the iliotibial band and outer glutes. The "IT" band starts at the hip and runs down the side of the thigh. This stretch is performed with the aid of a wall. While standing with your right side facing the wall, place your hand on it at about shoulder-height. Move your right leg behind your body and toward your left side, and place your right foot on the floor next to your left foot. Keeping your back straight, bend your elbow and lean in toward the wall. You will feel a stretch on your right hip at this point. Hold for 20 to 30 seconds, slowly release and switch sides. When doing this stretch, keep the majority of your weight on your non-stretching side. For example, if you are stretching your right side, place your weight on your left foot.
Knee Pull
The knee pull stretches the glutes and the lower back muscles. This is performed from a face-up position with one leg bent and one leg straight. Start out with your left leg fully extended. Carefully bend your left knee and grasp it with your hands overlapping. Pull your knee in toward your chest as far as possible and hold for 20 to 30 seconds. Slowly release and switch sides. When you do this stretch, keep your back flat on the floor at all times.
Wide-Legged Forward Bend
The wide-legged forward bend is a yoga pose known as prasarita padottanasana. Not only does this exercise stretch the hips, but it also targets the groin, hamstrings, calves and lower back. It is performed from a standing position with your feet in a wide stance. Make sure your toes are pointing forward and bend at the hips. As you do this, grasp your lower legs with your hands and pull yourself downward to enhance the stretch. Once you feel a strong stretch in your hips, hold for 20 to 30 seconds and slowly release. If you have the flexibility, place your hands flat on the floor between your legs and fold forward.
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