Incorporating stretches for improving hip flexibility into your fitness routine can help improve flexibility and range of motion as well as reduce pain and stiffness. Stretching routines also reduce stress and tension; keeping your hips flexible will to help relieve or prevent back pain as well. Always warm up prior to stretching, and hold each stretch for 30 to 60 seconds. Try to repeat each stretch two to three times.
Kneeling Hip Stretch
Start in a lunge with your left foot extended behind you. Bend forward and place your hands on the ground on either side of your right foot. Gently lower your left knee to the ground. One hand at a time, lift your hands from the ground and place them on your hips. Make sure that your right knee stays above your right ankle so that your right shin remains perpendicular to the ground. Lean forward aiming your left hip toward your right ankle. Repeat to the other side.
Lying Hip Stretch
Lying flat on your back with your legs extended straight, bend your right knee lifting the foot off the ground. Grab your right shin with both hands and hug your knee in, to your chest. Both feet should be relaxed, neither pointed or flexed. Pull your abdominal muscles in toward your spine. Keep your shoulders relaxed and your neck elongated. Do not allow your head to rise up off the ground. After holding the stretch and repeating it two to three times, switch and stretch the other side.
Twisting Hip Stretch
Return to lying flat on your back with your legs extended straight. Bend your right knee, this time keeping your right foot on the ground. Extend both arms out to the sides at shoulder height. Place them on the ground with palms down. Lower your right knee to the ground on the left side of your body. Hold this position. Next extend your leg to straight, as if doing a kick. After holding this position, switch and perform both stretches on the other side.
Cross-over Stretch
Lie on your back with both knees bent and feet flat on the ground. Pick up your right foot and cross that ankle over your left knee. Your right knee should be pointing out to your right side. Lift your left foot off the ground enough so you can grab hold of your left thigh with both hands. Pull your left thigh toward your chest. You should feel the stretch in the outside of your right hip. Release the hold on the leg and switch sides to stretch the left hip.
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