Water Therapy And Hip Stretches

Exercising in water reduces gravity's pull on your body by up to 90 percent, according to the American Council on Exercise. When the effects of gravity are reduced, and you feel lighter, the stress on your joints is also lessened. You will be able to move your hips through a greater range of motion which will enhance flexibility and make it easier than it would be on land for you to position your body into the stretching exercises.

Figure Four

The warm water in a pool is helpful when performing flexibility exercises. If you are not already warm, water walk or swim for five minutes prior to stretching. A figure four stretch will alleviate tight hips. You can perform this stretch by standing next to the side of the pool if you need balance support. Place your right foot over your left thigh. If this is uncomfortable, place your right ankle across your left ankle. Bend your left knee as you bend forward slightly and sink into the stretch in the outside of your right hip. Hold the figure four position for 30 to 60 seconds and repeat on the opposite leg.

V-Stretch

A v-stretch, or standing straddle, will stretch the inside of your hips and inner thighs. Stand facing the wall of the pool and turn your knees and toes out to face sideways. Position the inside of your feet against the bottom of the wall and widen the distance between your feet until you begin to feel a stretch in your inner thighs. Hold onto the top of the wall and pull your upper body toward the wall to intensify the stretch. Hold this position for 30 to 60 seconds. Release by sinking your hips away from the wall. Repeat by pulling your hips and torso toward the wall.

Noodle

You can stretch the front of your hips and your quadriceps, the front of your upper leg by using a pool noodle. A noodle is a four-foot long, foam, flotation tool. Bend your right knee to allow your foot to rise behind your body. Place the top of your right foot in the middle of a noodle. Hold one end of the noodle in each hand. Gently pull the noodle to the front of your body as you increase the stretch along the front of your hip. Slightly tilt your hips forward for an increase in the stretch. Hold this position for 30 to 60 seconds and repeat on the left leg.

Knee to Chest

You can stretch the back of your hip and your lower back by standing on one leg and bringing the opposite knee in toward your chest. Hold onto the back of the bent leg and lean slightly forward to increase the stretch. You can also place a noodle behind your bent knee and pull up gently on the noodle. Hold the knee toward your body for 30 to 60 seconds and repeat on the opposite leg.