Your hip consists of muscles that move your joints and stabilize your body. Rather than focusing on muscle groups, focus on the movement pattern that your hip muscles use and how they relate to your torso and legs, suggests Anthony Carey, owner of Function First Exercise Studio in San Diego.
Types
Static stretching involves stretching a muscle group or joint for a specific time duration, usually between 20 to 30 seconds. Dynamic stretching is moving your pelvis and the joints within it in their full range of motion. This usually involves other joints, such as your spine and legs. Physical therapist Chris Frederick, co-author of "Stretch to Win," recommends you do dynamic stretching before your workout and static stretching after your workout.
Hip Swings
Stand and place one hand on a wall for support. Swing your left leg back and bend your leg at the same time. Swing the leg forward with your leg extended. Keep your spine upright and do not let your body hunch or move. Continue to swing until your hip joint and leg feels looser. Turn around and do the same for your right leg.
To do the lateral swing, face the wall and place both hands on it. Stand on your right leg, and swing your left leg across your body without moving your torso. Swing out to the side with your leg straight.
90-90 Table Hip Stretch
Stand in front of a table that reaches to your upper thigh or pelvis. Bring your right leg on top of the table with the outer side of your leg and foot resting on it. Keep your left leg straight and your torso upright. You should feel a stretch in your right outer hip. Increase the stretch by bending your torso forward and not rounding your back. Hold onto the your right knee and shin for balance as you hold the stretch for five to six deep breaths.
Standing Hip Flexor Stretch
Stand with your right leg in front of you, and point both feet forward. Shift your weight toward your right foot, and contract your left buttock. Lace both fingers together, and raise both arms above your head with your palms facing up. Hold the stretch for five to six deep breaths. Switch legs and repeat on the other side.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
