In addition to causing discomfort, tight hips can lead to injuries in your quadriceps and hamstrings. When one muscle group or joint is particularly stiff or tight, it can pull your body out of alignment and place stress on the surrounding muscles, ligaments, tendons and joints. Since your hips play a big part in your lower body's everyday and athletic movements, it's particularly important to keep them flexible and loose.
Hip Flexion
Lie on your back on a mat or on a sturdy surface, such as a stretching table. Extend your legs in front of you. Bring your right knee into your chest and wrap your arms around your shin. Gently pull your knee toward your chest until you feel a stretch. You also may take your knee slightly out to your right to stretch your outer hip and inner thigh simultaneously. Hold this pose for 30 seconds and release. Repeat if necessary. Switch to stretch your left side.
Hip Abduction
Lie on your back with your legs extended in front of you. Lift your right leg about six inches off the floor. Stretch it to the right as far as possible -- you should feel a painless stretch. Hold the stretch for 30 seconds. Return to your starting position. Repeat this stretch three to five times.
Sitting Crossed-Legged Stretch
This exercise stretches the outside of your hips, as well as the front of your hips, or hip flexors. Sit on the floor in a comfortable crossed-legged position, with your right leg in front of your left. Bend at the hips as you move your torso toward your legs and the ground. Place your hands on the floor in front of you and pull yourself deeper into the stretch. Hold this pose for 30 seconds. Move your left leg in front of your right and repeat.
Standing Quadricep Stretch
Though this stretch is best known for stretching the quadriceps, it also targets your hip flexors. Stand about a foot in front of a wall or sturdy surface. Place your left hand on the wall or surface for support. Lift your right foot behind you and grasp it with your right hand. Gently pull your foot to your butt, while keeping your knee stable. Hold the stretch for 30 to 60 seconds. Repeat, if necessary. Switch to stretch your left side.
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