The muscles and tendons associated with the hips are relatively difficult to isolate and stretch when compared to other muscle groups in your body. But it's just as important to stretch your hips, especially if you're going to be participating in sports or other activities that require a range of mobility in your lower body.
Lying External Rotator Stretch
Your external hip rotators are located at the base of the hip and the top of the upper leg above the quadriceps muscles. To properly stretch these muscles, lie on the floor on your back. Extend both legs in front of you. Bend your left leg at the knee and form a 90-degree angle with it. Rotate your leg so your foot is pointing away from your body. Lie down so your lower back is on the floor and you feel a stretch in your left hip. Hold this stretch for 10 to 15 seconds, then return to the starting position and switch leg positions to stretch out the other side of the hip.
Hip Flexor Stretch
The hip flexor muscles run from the spine to the lower part of the hip to help control rotation of your upper and lower body. For a simple way to stretch these muscles, start by kneeling on the floor. Lift your right knee off the floor and place your right foot flat on the floor so your right leg forms a 90-degree angle. Place your hands on your right knee and lean forward until you feel a stretch in your left hip. Hold this stretch for 10 to 15 seconds, then relax. Switch leg positions to stretch out the hip flexors on the right side.
Lying Piriformis Stretch
The piriformis is one of the external hip rotators and can be isolated by a simple stretch. Start by lying on the floor on your back. Lift your right leg and cross it over your left leg. Form a 90-degree angle with your left leg. Lift both legs up toward your upper body and grab the back of your left knee with both hands. Pull your legs toward your body until you feel a stretch in your left hip. Hold this stretch for 10 to 15 seconds, then repeat for the other side by switching leg positions. Do two to three sets of stretches for each side.
Hip and Lower-Back Stretch
The hip and lower-back stretch is popular among runners. Sit on the floor with your legs extended. Bend your left leg at the knee and place your left foot flat on the floor. Put your right elbow on the outside of your left knee and place your left hand on the floor on your left side. Use your arms as leverage to twist your upper body and hips to the left as far as you comfortably can. Hold for 10 to 15 seconds, then return to the starting position. Repeat three to four times for each side.
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