Your hip joint is a complex machine that is made up of the bones of your pelvis and thigh and the muscles of your buttocks, quadriceps, hamstrings and groin. Stiffness in this joint can result in the inability to move your legs freely and a decline in your overall quality of life. Stretching your hip joint can make you healthier, minimize your chances of injury and improve your sports performance. Check with your doctor before starting a stretching program.
Butterfly Stretch
This stretch is also called the Bound Angel pose, or baddha konasana, in yoga. It is often used in martial arts to help open up your hip joint, but can be beneficial for everyone. Begin by sitting on the floor with both knees bent and the soles of your feet touching. Use your hands to grab both feet and pull your heels in close to your body. Lean forward slightly by rotating your hips to bring your lower back in closer to your heels. Hold this position for up to 30 seconds and then relax. Repeat.
Hip Flexor Stretch
The hip flexor stretch is designed to help loosen those tight muscles that you use every day when walking. Get down on one knee with the other bent at a 90 degree angle. Place the top of your back foot on the floor and keep the sole of your front foot under your knee. Lean forward slightly by moving your hips forward until you feel a stretch in the front of your back hip. Hold this position for five to 10 seconds and then move your hips back slightly to return to the starting position. Repeat until you have performed an equal number of repetitions on both sides.
Seated External Rotation
This is a stretch that you can even do while sitting at your desk. Sit in a comfortable chair and place the ankle of one leg on your other thigh. Lean forward slightly while using your forearm to press down on your crossed leg until you feel a slight pull in your hip joint. Hold this position for several seconds and then relax. Repeat with the other leg.
Cobra Stretch
The Cobra stretch is another yoga pose that is effective for stretching the front of your hips. Begin by lying down on your stomach with both legs extended behind you and your feet less than shoulder-width apart. Support your upper body on your forearms and lift your head slightly until you feel a pull in the front of your hips and thighs. Hold this position for several seconds and then relax. As you become more flexible you may want to use your hands to push your upper body higher, increasing the stretch in your hip joint. Repeat.
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