Stretches for Sore Hips

Hip stretches improve circulation, reduce your risk of injury, elongate your muscles and alleviate tension and soreness caused by tight muscles. Warming your hip muscles up with gentle activity such as walking or a set of squats will loosen up and prepare them for a stretching routine. Consult your doctor before beginning any exercise regimen, particularly if you are recovering from injury. You should also consult your doctor if your hip soreness persists or worsens.

Hip Flexor Stretch

Your hip flexors are located below your hipbones and they help you bend at the waist and lift your knees toward your chest. Sitting at a desk or inactivity may make them tight and sore. Place a rolled towel on the ground and kneel on it. Lift your left knee off the ground and position your left foot about 2 feet in front of your left hip. Straighten your back and place your left hand on your left knee and your right hand on your right hip. Tighten your abs, lean forward while maintaining a straight back and shift your body weight onto your left leg. Stop when you feel a stretch in your right thigh and hold for 30 seconds. Release, switch legs and do the same with your opposite side.

Leg Crossover Stretch

The gluteus maximus is the largest muscle located in your buttocks and it helps extend your hips. The leg crossover stretch loosens up tight glutes and may alleviate soreness and tension caused by constricted muscles. Lie on your back, bend your knees and place your feet under their corresponding knees. Stretch your arms out to your sides at shoulder level and rest them on the ground. Tighten your abdominal muscles, lift your left foot off of the ground and place your left ankle on your right knee. Press your left knee away from your body without moving your hips or abs. Stop when you feel a tension in your left buttocks and hold for 10 seconds. Rotate your hips toward your right, lowering your right foot to the ground, without arching or rotating your trunk. Hold for 30 seconds, return to the start position, switch legs and do the same with your opposite side.

Hip Abductor Stretch

Your hip abductors are located on the outside of your hips and help move your hips away from your body. Sit on a chair, straighten your back and tighten your abdominal muscles. Extend your right leg in front of you, resting your heel on the ground. Bend your left leg and cross it over your right. Turn your chest toward your left knee and bend forward slightly, stopping when you feel a stretch in the outside of your left hip. Hold for 30 seconds, switch legs and do the same with your opposite side.

Hip Adductor Stretch

Your hip adductors are located on the inside of your hips; they help move your hips toward your body's center line. Stretching them alleviates tension and tightness in your inner thighs. Sit on the ground, bend your knees and bring the heels of your feet together, 2 feet in front of you. Sit up straight and grasp your ankles with your hands. Bend forward from your hips, lowering your chest toward the ground. Place your elbows on their corresponding knees and press down. Stop when you feel a stretch in your inner thighs and hold for 30 seconds.