Whether you're an aspiring athlete or an older individual suffering from arthritis, hip mobility is important to your health, well-being and performance in sports and in daily life. Full range of motion, or the ability to move the leg in the hip joint without tightness or obstruction, is key to achieving and maintaining hip health. Range of motion exercises are accessible to people of all ages and fitness levels.
Hip Swings
Stand facing a wall with one hand on the wall for support. Pick up your right leg and move it from the hip joint from side to side. Gradually increase the length of your swing; bring your leg as far to to the left as you can, then as far to the right as you can, without moving your pelvis or torso. Do 10 swings to each side and stop. Now, turn 90 degrees to the right so that your left side is perpendicular to the wall. Place your left hand on the wall for support. Pick up your left leg and begin to move it back and forth from the hip joint. Gradually increase the length of your swings so you extend your leg as far back and forward as you can without moving the pelvis or torso. Do 10 swings to each side and stop. Repeat on the other side.
Supine Hip Bend
Lie on your back on the floor with your legs extended. Bend your right knee and pull it in toward your chest. Interlace your fingers just below your right kneecap and pull your right knee down toward your right shoulder. Keep your head and shoulder blades on the ground. Hold this stretch for 30 seconds, then switch sides. Repeat twice on both sides.
Leg Rotation
Lie on your back with your legs extended and your arms resting at your sides. Lift your right leg about 12 inches off the ground and flex the foot. Slowly rotate your leg from the hip socket so the foot and knee turn towards the left side. Turn the leg as far as you can without causing yourself discomfort, and hold for five seconds. Now, rotate the leg all the way to the right so that the foot and knee are externally rotated. Make sure to move from the point where the thigh bone sits in the hip socket; don't just rotate from the knee. Hold here for five seconds and then switch legs. Repeat twice on both sides.
Hip Flexor Stretch
Stand in front of a chair and place the sole of your right foot on the edge of the chair seat. Bend your right knee and lunge forward, keeping your entire left foot on the ground. Feel a stretch in the front of your left thigh. Keep your right knee aligned over your right foot; if your need to, step the left foot back a little to maintain this alignment. Hold the stretch for 30 seconds, then switch sides. Repeat twice on each side.
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