Tight hip muscles may negatively affect your posture, contribute to lower back pain and hinder your athletic capability. Performing static stretches after a warmup or workout will lengthen and relax tight hip muscles. Contact your doctor if your hip pain is severe or if it does not subside after a few days.
Seated Hip Stretch
The seated hip stretch alleviates tension in your piriformis, a small muscle that laterally rotates your hip. Sit comfortably on a chair, straighten your spine and place your right ankle on top of your left knee. Lower your chest toward your legs while maintaining a straight back. Place your right hand on your right knee and press down to deepen this stretch. Hold for 30 seconds, then switch legs.
Side-lying Hip Stretch
The side-lying hip stretch reduces muscular tightness in your piriformis while stretching your lower back. Lie on your left side, bend your right leg and place your right knee on the floor, directly in front of your left hip. Slide a pillow under your right knee and place your left hand on your right knee. Slide your right knee and the pillow toward your chest, stopping when you feel a stretch in your right buttock. Simultaneously attempt to lift your right knee toward the ceiling while creating resistance against your knee with your left hand. You will not see movement, but will feel a stretch in your right hip. Hold for 30 seconds, then roll over and do the same on your opposite side.
Standing Hip Stretch
The standing hip stretch relaxes and elongates your hips and obliques, located on the sides of your abs. Stand with your right side next to a wall. Lift your right arm and adjust the distance between you and the wall to accommodate full arm extension. Place your right palm on the wall, parallel to the floor. Cross your right leg in front of your left, bend it and rest your foot on the floor. Shift your body weight onto your left leg and simultaneously pull your left hip away from the wall and push your palm against the wall. Stop when you feel a stretch in your left hip and hold for 30 seconds. Do the same with your right hip.
Cross-over Stretch
The cross-over stretch reduces muscular tightness in the outside of your hips. Lie on your back, bend your right knee and place your right foot over and next to the outside of your left knee. Rest your right foot on the floor, place your right hand on the outside of your right knee and pull your knee up and toward your left shoulder. Do this without rotating your shoulders or lifting your feet off the floor. Stop pulling when you feel a stretch in your right hip, hold for 30 seconds, then switch legs.
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