Various methods of stretching therapy increase the range of motion of the hip joints and muscles. The goal is to alleviate pain and restore optimal range of motion in not only the hip joints, but also the entire body, according to physical therapist Chris Frederick, coauthor of "Stretch to Win." This allows you to properly extend, flex, adduct, abduct and rotate your hips without restrictions.
Benefits
Your hip joints are two of the most movable joints in your body. Stretching therapy helps restore their full range of motion so that your other joints, such as your knees and lower back, do not compensate for their lack of movement. If you experience back or hip pain, there are some stretching techniques that do not place excessive pressure upon your hips and spine. These allow you to increase the stretch and range of motion without the fear of causing pain, explains fitness professional Anthony Carey, author of "Pain-Free Program."
Types of Stretching
Assisted stretching involves using another person to apply force upon your leg to facilitate a stretch or to move the hip joint without you doing much work. Only allow trained professional to do this type of work, such as an athletic trainer, physical therapist, massage therapist or another qualified health care professional, Frederick explains.
Static stretching is stretching the hip joint or muscles in one direction for 20 to 30 seconds. This relaxes the muscles and alleviates pain and fatigue. Dynamic stretching is moving your hip joints in all planes of motion repetitively. This increases neural activity in the muscles and prepares your mind and body for exercise.
Standing Piriformis Stretch
Stand in front of a table or a similar platform about as high as your upper thighs. Place your right outer thigh and knee on top of the table with your leg bent. Your right kneecap should be pointing in front of you. Keep your standing leg straight and tighten your left buttock. Place your right hand on your right knee and your left hand on your right ankle to keep your leg from moving. You should feel a stretch in your right buttock. Without rounding your back or hunching your shoulders, lean your torso forward slightly to increase the stretch. Hold the stretch for five to six deep breaths. Switch legs. Perform two stretches on each hip. Perform an extra set of stretching on the tighter side.
Active Leg Lowering
Lie on your back with your arms out to your sides. Raise both legs straight up so that your feet are together and your toes are pointing toward your face. Without moving your right leg, lower your left leg down to the ground at a rate of four seconds. Tighten your right thigh and flex your foot toward your face to maintain its position. Lift your left leg up back to the starting position. Perform five to 10 reps per side. Perform an extra set on the side that feels weaker.
References
- "Pain-Free Program"; Anthony Carey; 2005
- "Stretch to Win"; Ann and Chris Frederick; 2006
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