Tight hips do not have a direct impact on the overall health of the body like excess fat does, but they do cause a limited range of motion. This tightness is often accompanied with slight pain and discomfort which plays a role in daily movement patterns, especially when you lift weights and play sports. Seated stretches are noninvasive and they can help increase your flexibility.
Function
The glutes, adductors, abductors and hip flexors are the muscles of the hips. The main function of seated hip stretches is to lengthen these muscles. The motions involved with the hips are extension, flexion, adduction and abduction. Extension is when you move your thigh backward, flexion is when you move your thigh forward, adduction is when you move your thigh toward the middle of your body and abduction is when you move your thigh outward.
Types
Seated hip stretches are performed in a slow and controlled fashion with no impact. The figure of four, hurdler's stretch and long sitting glute stretch are examples. The most important factor involved with these stretches is correct form. The figure of four stretch is performed while seated in a chair. Lift your right leg and place your ankle across your left thigh so your legs form a "4" shape. Keep your arms at your sides and bend forward as far as is comfortable. Hold for 20 to 30 seconds, slowly release and switch sides. This zeroes in on a muscle called the piriformis which is near the glutes.
The hurdler's stretch is performed from a seated position on the floor. Keeping your back straight, bend your knees, move your heels in toward your butt and grasp your ankles. Apply light pressure to the inside of your thighs with your elbows and slowly push your knees down toward the floor. Once you have gone as far as possible, hold for 20 to 30 seconds and slowly release.
The long sitting glute stretch is performed from a seated position on the floor. Straighten your right leg, bend your left knee and place your left foot on the floor to the outside of your right thigh. Wrap your hands around your left leg and hug your thigh into your chest. Sit up tall as you do this and hold for 20 to 30 seconds. Slowly release and switch sides.
Yoga Pose
Yoga is a valuable form of exercise for lengthening muscles. A one-legged king pigeon pose stretches the hips, groins and knees all at the same time. Start this pose in an all-fours position with your knees under your hips and hands under your shoulders. Carefully move your right leg forward, bend your knee and flatten the outside of your shin on the floor perpendicular to your body. Position your hands on the floor by your sides and flatten out your left leg so the top of your foot is on the floor. Lower your butt down toward the floor as you sit up tall, look straight ahead and move your shoulders backward . Hold for 20 to 30 seconds, slowly release and switch sides.
Time Frame
Stretches are not like weight training exercises. When you lift heavy weights and max out your body, you need to take at least one day off to recover. Since stretches are performed in a gentle fashion with no impact, you can do them on a daily basis. Three to four sets of each stretch is sufficient and you can aim for two stretching sessions a day to make the fastest progress.
Considerations
If you suffer from a condition like bursitis or arthritis, talk to your doctor before doing any hip stretches. When you do perform them, only move your body as far as possible without experiencing pain. Trying to push through pain to increase your range of motion can do more harm than good.
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