Your hips are right at the center of most types of physical activity you do. They help support both the upper body and provide mobility and flexibility to the lower body, allowing you to turn, bend over and rotate your body. But when your hip muscles and tendons are tight, it can put a damper on your exercise or participation in sports. Basic stretching exercises can help you provide relief from tight hip muscles and get you back to the action.
Kneeling Hip Flexor Stretch
Step 1
Kneel on the ground with your right knee and your left foot out in front of you. Place your hands together on your left knee.
Step 2
Lean forward, extending your right leg out behind you until your feel a stretch on the front of your right hip.
Step 3
Hold the stretch for 10 to 15 seconds, then rest. Switch positions of your foot and knee and repeat the exercise for the other side of your hip.
Leg Swings
Step 1
Stand in front of a wall or other sturdy surface you can hold on to. Place both hands firmly on the wall and place your feet 2 to 3 feet away from the wall.
Step 2
Lift your right leg and bring it forward slightly. Start swinging your right leg side to side. Start with small swings, gradually building up to large swings until you can feel a stretch on the inside and outside of your right hip. Do 15 to 20 swings with your right leg, then switch and do the same for your left leg.
Step 3
Turn your body so your right side is facing the wall. Place your right hand on the wall for balance and support. Plant your left foot on the floor.
Step 4
Raise your right leg and start swinging it forward and behind you slightly. Gradually build up to larger swings until you can feel a stretch on the front and back of your right hip. Do 15 to 20 swings with your right leg, then turn around and do another set with your left leg.
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