Stretches for Hips

According to the American Physical Therapy Association, your hip is the powerhouse joint of your body, often the most stable. The muscles in your hips function to bend or flex your torso, lift your knee and rotate, or turn your leg. Hip problems due to inactivity, aging, trauma and disease may limit hip mobility and cause pain and stiffness. Excessive and repetitive movements often strain your muscles and connective tissue, causing pain and inflammation. Stretching exercises relax and lengthen hip muscles to restore mobility and decrease pain and tightness.

Psoas Stretch

This stretch targets the psoas major muscle, the primary hip flexor. Start the exercise in a lunging position with one knee bent in front of you, your foot flat on the floor. Bend your back leg, placing your knee on the floor and the lower leg behind you. Begin the stretch by leaning your body forward, stretching your back hip. Hold this for a minimum of 15 seconds. Repeat up to four times and repeat on the other leg.

Iliotibial Band Stretch

This stretch targets your iliotibial band, the muscle crossing from the outside hip over the front of your leg. Start in a standing position, crossing one leg in front of the other, keeping your weight on the back leg. Lean to the side of your front leg, lifting the same arm up and over to the opposite side. Avoid turning your hips and shoulders while stretching. Hold the stretch for a minimum of 15 seconds. Repeat on the other side.

Lying Hip Flexor Stretch

This stretch targets your psoas major and lower back muscles. Start in a lying position with both legs extended. Bend one knee, bringing your knee toward your chest while keeping the other leg straight. Avoid arching your back and locking your extended knee, bringing the bent knee as close to your chest as possible. Hold for up to 30 seconds and return to the starting position. Repeat on the other side.

Crossover Hip Stretch

This stretch targets your iliotibial band and buttocks. Start in a lying position with your legs extended. Bend one leg, bringing your knee toward your chest, keeping the other leg straight. Bring the bent knee and foot over to the opposite side toward the floor. Avoid arching your back and lifting your shoulders off the floor. Hold the stretch for up to 30 seconds and return back to the starting position. Repeat the stretch on the other side.