If rotating the hip inwardly is difficult and you feel stiff, chances are that the external rotator muscles are too tight and need stretching. Tight external rotators could lead to piriformis syndrome, a painful condition where the piriformis inflames the sciatic nerve. Sciatic pain may be felt in the back, hip or all the way down the leg of the affected side, depending on the person. Stretching the external rotators increases hip flexibility and range of motion.
Muscles
There are six muscles whose primary job it is to externally rotate the hip. When these muscles are tight, using the hip abductors to internally rotate the hip is difficult. The deep lateral rotator hip muscles include the piriformis, quadratus femoris, gemellus superior, gemellus inferior, obturator externus and the obturator internus. The deep lateral rotators are, as the name implies, deep muscles in the hip that all attach at the top of the thigh bone, called the femur. The iliopsoas and the gluteus maximus and medius also perform external rotation.
Lying Hip External Rotator Stretch
The lying hip external rotator stretch targets all of the hip rotators by placing the hip into internal rotation. The longer this stretch is held, and the more frequently is performed, the less stiff the hip will feel during internal rotation. To perform this stretch, lie face up with your right leg straight and your left knee bent with your foot on the floor. Then, rotate your left hip inwards and toward your right leg. Repeat on the other side. A variation of this exercise is to prop your torso up off the floor while stretching.
Bentover Lunging Hip Flexor Stretch
The bentover lunging hip flexor stretch targets the iliopsoas muscle. The gluteus maximus as well as the adductor magnus of the inner thigh and soleus muscle of the calf stretch also come into play. The stretch to the gluteus, adductor magnus and soleus is mild. To perform the bentover lunging hip flexor stretch, kneel and step your left leg back as you bend your right knee. Bend forward and place your hands on the floor with your elbows outside of your right knee. Push your left leg straight and drop your hips as you balance on the ball of your left foot. This stretches the left iliopsoas. Repeat on the other side.
Ankle On the Knee Stretch
The ankle on the knee stretch targets the glutes. The lower back muscles get a stretch, too. To begin, lie on your back with your knees bent. Cross your left ankle onto your right knee and let your hip open outwards. Interlace your fingers behind your right hamstring muscle and pull your legs toward you until you feel a stretch in your left glute and lower back. Repeat on the other side. The upper body, especially the neck and shoulders, are in danger of tensing up during the exercise. Complete relaxation is important.
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