Long periods of sitting can make your hips stiff. Stiff hips can have an adverse effect not only on your hip joint but also on your lower back. Your hips are one of the most mobile joints in your body and are controlled by a number of different muscles. An effective hip stretching routine includes all your major hip muscles to ensure that you improve all-around hip joint flexibility and mobility.
Seated Butterfly Stretch
The seated butterfly stretch targets your inner thigh muscles, which are responsible for drawing your hips into the midline of your body. To perform this stretch, sit on the floor with your legs bent and the soles of your feet together. Slide your heels as close to you as you can, and sit up as tall as possible.
Grasp your ankles and rest your elbows on your knees. Use your arms to gently press your knees down toward the floor as far as is comfortable. Hold this position for 30 to 60 seconds and then release.
Runner's Lunge
The runner's lunge stretches your hip flexors, which are the muscles on the front of your hips. These muscles often become tight as a result of sitting down for long periods. The hip flexor muscles attach your thigh bone to your lower back and, if overly tight, can have an adverse effect on the position of your pelvis.
Stand with your feet together and your hands by your sides. Take a large step forward, and bend your rear knee so that it rests on the floor. Place your hands on your front thigh. Keeping your front shin perpendicular to the floor, slide your rear leg backward to increase the stretch in your hips. Hold for the desired duration and then change legs.
Lying Hip Stretch
The largest muscle that affects your hip is the gluteus maximus, or butt, muscle. To stretch this powerful hip extender, lie on your back with your legs straight and your hands by your sides. Bend one leg and hold the back of that thigh with your hands. With your upper back and shoulders flat on the floor, use your arms to pull your thigh toward your abdomen. Hold this position for the desired duration and then change legs. This exercise can also be performed in a standing position, although you may need to lean against a wall for balance.
Standing Forward Bend
Your hamstrings are the long muscles that run from the bottom of your pelvis to the top of your tibia or shin bone and are, along with your gluteus mazimus muscles, responsible for hip extension. Hamstrings are one of the most commonly hypertonic, or overly tight, hip muscles.
To stretch your hamstrings, stand with your feet together and your hands by your sides. Bend your knees slightly and then fold forward from your hips. Try not to let your lower back round as you let your arms and head hang down toward the floor. Hold this position for the desired duration. On completion, bend your knees and place your hands on your lower back before standing up slowly. This exercise can also be performed while sitting on the floor.
References
- "Stretching Anatomy"; Arnold G. Nelson, Jouko Kokkonen, and Jason M. McAlexander; 2006
- "Stretching Scientifically: A Guide to Flexibility Training"; Thomas Kurz; 2003
- "Stretching: 30th Anniversary Edition"; Bob Anderson and Jean Anderson; 2010
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