Hip tightness directly affects your posture, pelvic alignment and lower back position according to Yoga Journal. As your hips become increasingly tighter your body will naturally compensate for this adjustment. This compensation results in increasing pain and weakness along with decreasing performance levels. Including specific exercises to stretch the hips assists with increasing your flexibility, improving your muscle strength and readjusting your alignment.
Single Leg Knee Hug
This exercise targets your hips and the surrounding muscles. Relax on your back with both legs extended and your arms at your sides. Keeping your right leg extended on the ground, gently grasp your hands around the hamstrings of your left leg. Hug your left knee towards your chest as far as comfortable, lifting your buttocks off of the ground. Hold this position for 10 to 30 seconds and switch sides.
Hip External Rotation
A primary function of your hips is external rotation. This exercise stimulates this movement in a safe, controlled manner. Begin resting on your back with both legs extended. Bend your right knee and place your foot on the floor. Slowly drop your right knee towards the floor, rotating at your hips. Keep your hips and upper body parallel to the ceiling to effectively target your external rotators. PhysioAdvisor.com recommends repeating this movement 10 to 20 times before repeating with the left side.
Kneeling Hip Flexor
This exercise increases your hip flexibility while incorporating your core musculature. Step forward with your right foot and bend your left knee so that it touches the ground in a kneeling position. Contract your core and extend your chest forward. Extend your left arm over your head. Inhale and slightly lift your arm. Exhale reaching towards the right side. Fitness magazine recommends holding this position 15 to 20 seconds. Return to the start and repeat on the opposite side.
Hip Abduction
Relax on your back with both legs extended and arms at your sides. Your legs will stay straight throughout this entire exercise. Keeping your toes pointed towards the ceiling slowly extend your left leg as far as comfortable away from the midline of your body. Return to the start and complete 10 to 20 repetitions. Repeat with the right leg. As your hip flexibility increases your leg will move further away from your midline without pain or discomfort.
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