Arthritis, injury, pain and inflammation can all limit the range of motion in your hips and lower back. Gentle static stretching exercises can help loosen the muscles and gradually increase your range of motion. Perform each exercise three to 10 times, two or three times per day. Try to breathe deeply while stretching, and never bounce in and out of a stretch. Only move to the point where you feel the stretch but not to the point of pain.
Internal and External Rotation
Internal and external rotations help improve the lateral range of motion of your hips. Lie on your back with your legs extended. Bend your right knee until the joint is at a 90 degree angle, with your lower leg parallel with the floor. Maintain the bend in your knee as you slowly bring the leg across your body toward your left leg. Reverse the motion, bringing your knee out to the side of your body until you feel the stretch. Repeat with the left leg.
Abduction And Adduction
The adductor and abductor muscles are responsible for moving your legs apart and bringing them back together. Lie on your side with your legs stacked atop each other. Keep your upper leg straight as you lift the leg up as far as is comfortable. Slowly bring your raised leg back toward your other leg in a scissor motion. Switch to your other side and repeat.
Knee to Chest Stretch
The knee to chest stretch helps lengthen the muscles of your lower back for increased mobility. Lie on your back with your knees bent and your feet flat against the floor. Place your hands behind your knees along your upper thighs, and slowly pull your knees in toward your chest.
Cat/Cow Pose
The cat/cow pose, borrowed from yoga, helps stretch the muscles along the entire length of your spine, especially the lower back. Kneel on the floor and bend forward, placing your hands against the floor directly beneath your shoulders. Slowly lift your head toward the ceiling as you let your back sag toward the floor. Shift your weight back toward your heels as you lower your head, pulling your back toward the ceiling.
Flexion And Extension
Flexion and extension exercises help improve the forward and backward motion of your hips. Stand next to a chair for support, and lift the leg farthest from the chair in front of you, keeping your knee straight. Raise the leg until you feel a stretch. Lower the leg back toward the floor, and raise it behind you until you feel the stretch again. Repeat with the opposite leg.
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