The hip joints are capable of a wide range of motion, including rotation, flexion and extension. Increasing the flexibility of your hip joints allows you to move with less restriction and minimizes the risk of injury to the knees, hips, ankles and lower back. Dynamic flexibility exercises involve moving your hip joints in all directions and using a full range of motion repetitively.
Active Hip Extension
Step 1
Stand with your feet slightly apart, and step back with your left leg. Raise your arms above your head at the same time as you tighten your left buttock to stretch your left hip flexors.
Step 2
Press your left heel on the ground when you step back. Hold the stretch for two seconds, and return to the standing position with your arms down.
Step 3
Repeat the stretch with the right leg. Alternate each leg during the exercise for a total of 12 to 20 reps.
Three-Point Hip Circles
Step 1
Kneel on the ground. Position your hands beneath your shoulders and your knees beneath your hip joints.
Step 2
Lift your right knee off the ground and extend your leg straight behind you. Rotate your leg to your right side and bend your leg as you bring it closer to your ribs.
Step 3
Bring the right knee as close to your ribs as you can without moving your spine. Perform 10 rotations counter-clockwise and clockwise on each hip joint.
Supine Hip Rotation
Step 1
Lie on your back with your arm out to your sides. Place your feet on the ground about hip-width apart.
Step 2
Cross your right ankle over your left thigh near your knee. Rotate your pelvis and legs together to your left without moving the right ankle position to the ground. Keep your left outer thigh and right foot on the ground. Do not lift your right arm off the ground. Hold this position for five to six deep breaths.
Step 3
Bring your hip and legs back to the starting position. Switch leg positions and perform another set on the opposite side.
Tips and Warnings
- Perform an extra to the tighter side at each session until both sides feels about the same, suggests physical therapist Gray Cook, author of "Athletic Body in Balance."
- Never stretch beyond your joints' normal range of motion. Doing so will cause your muscles and joints to automatically contract, causing them to become tighter and more painful, explains physical therapist Chris Frederick, coauthor of "Stretch to Win."
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
