Your hips are at the center of your body, and control much of the movement of your upper and lower body. That's why it's essential when you exercise to stretch your hip muscles to prevent injury and warm your body up for physical activity. Learning and performing hip stretches typically takes only a few minutes.
Straddle Stretch
The straddle stretch may seem awkward, but it's a quick way to stretch out not only your hip muscles, but also the adductor muscles in your legs at the same time. Start on the floor on your hands and knees, the Fitness Training at Home website instructs. Slowly spread your knees and push your pelvis toward the floor, keeping your upper arms straight with your elbows locked. Spread your knees as far as you can without causing pain and hold for 10 to 15 seconds. Slowly pull your knees back together and rest. Repeat two to three more times.
Hip Flexor Stretch
Your hip flexors are a group of muscles in the front of your hip that help control lateral motion in your legs. To stretch these muscles, start by standing straight up with your feel close together. Take a large step forward with your right leg. Lower your left knee to the ground and bend your right leg at the knee. You should begin to feel a stretch in the left side of your hip. Bring your body down as low as you can and straighten your left leg and hold for 10 to 15 seconds. Stand back up or sit on the floor and rest. Repeat two to three more times as part of your hip-stretching routine.
IT Band Stretch
Your iliotibial (IT) band is a tendon that stretches from your hip to the outside part of your knee. Stretching this tendon can help prevent pain and discomfort during exercise, particularly for runners, the Mayo Clinic advises. To do this stretch, stand straight up with your feet together. Cross your left foot over your right foot. While keeping your body straight up, lean to the right and bring your left arm up over your head. You should begin to feel a stretch in your left hip and leg. Hold for 10 to 15 seconds, then rest and alternate legs; repeat three or four times on each side.
Lying Piriformis Stretch
The piriformis muscles help control rotation of the hip, which athletes often use in sports like basketball, football or tennis. Start by lying on the floor on your back, the ExRx website instructs. Bring both legs up off the ground and cross your right leg over your left leg. Bend your left leg at a 90-degree angle. Grab the back of your left knee with both hand and pull your legs up toward your chest. Hold this position for 10 to 15 seconds, then switch legs and repeat. Do two to three repetitions on each side.
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