If your right hip is tight or you feel pain, stretching the hip will alleviate tension and pain. Stretching also increases mobility and range of motion so if your right hip is tight, your movement may be restricted. It is not uncommon for one side to be tighter than the other. A tight right hip can misalign your pelvis,, and affect your posture and walk.
Standing Right Quad Stretch
The standing quad stretch lengthens the four muscles of the quadriceps, including the rectus femoris. The rectus femoris muscle is one of the hip flexor muscles that brings the hip forward. To stretch the right hip, stand on your left leg and behind your right knee. Hold onto your right ankle with your left arm behind your back. Instead of pulling your heel toward your buttocks as is normal for a quad stretch, rotate your knee to point outwards and twist the leg. Pull the ball of your foot toward your left hip. Hold for 10 to 20 seconds. You may use a wall or a sturdy piece of furniture to help you keep your balance.
Standing Right Glute Stretch
The standing glute stretch lengthens the right gluteus maximus muscle. This muscle performs many hip actions, including extension of the hip backward, rotation of the hip outwards, moving the hip inward and moving the hip outwards. A tight right glute may restricts any of these movements or cause pain when you move the hip in any of these ways. To perform the standing glute stretch, bend your right knee and rest the outside of your ankle on top of a bench, chair or bed. The object you place your leg on must be high enough to cause a stretch in your right glute as you rest your leg on it. Leave your leg on the chair for 20 seconds.
Seated Right Side Hip Stretch
The seated side hip stretch lengthens the side of the right hip. It also stretches the left hamstring. To perform the seated side hip stretch, sit on the floor with your left leg straight in front of you. Pull your toes back to stretch the hamstring. Bend your right knee and cross it over the left, putting your foot on the floor next to your left knee. Pull your right knee into your chest until you feel the side of the right hip stretching. Hold for 10 to 20 seconds.
Right Hip And Thigh Stretch
The hip and thigh stretch elongates the hip flexors of the right hip and thigh. To do the right hip and thigh stretch, step your right foot at least the distance of two shoulder widths away from your left foot. Rotate your feet and body to face left. Bend your left knee over your toes until the thigh is parallel to the floor. Then, with your back straight, lower your hips toward the floor until you feel the right hip stretching. Hold for 20 seconds. You may use your arms for balance by holding them out at your sides or stand with your back to a wall, and put your left hand on the wall.
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