Hip pain and soreness is sometimes hard to identify because the muscles of the front, back, inside and outside of the hips all work together to move the hips, so when one part is tight, you might feel sore in more than one place. Therefore, stretching all parts of the hip brings the most relief and increases hip flexibility all over.
Hip Adductor Stretch
The unilateral hip adductor stretch is an exercise to release tension in the inner thighs one side at a time. The inner thighs muscles, or adductors, bring the hips and legs toward the midline of the body. To perform the unilateral hip adductor stretch, lie on your back and extend your left leg straight, but bend your right knee and place the outside of your foot on the floor near the inside of your left knee. Open your hip outward and try to touch your leg to the floor. Gently push against the inside of your knee to increase the stretch and hold for 30 seconds. Switch legs and repeat.
Hip Abductor Stretch
The seated hip internal rotator stretch targets the hip abductor muscles. These include the gluteus medius and gluteus minimus muscles in the buttocks. The hip abductors perform the opposite action as the hip adductors. To stretch these muscles, sit up straight on the floor with your right leg straight in front of you. Cross your left leg over onto your right thigh with the outside of your left leg near your right knee. Use your right hand on the floor at your side to help you keep your spine straight and then push down on the inside of your left knee with your left hand. Hold for 30 seconds and then repeat on the right.
Hip Extensor Stretch
The lying wall glute stretch is an exercise that targets the gluteus maximus muscle. This muscle extends the hips backward along with the hamstrings on the back of the thigh. To stretch the gluteus maximus, lie face-up near a wall. Place the back of your heels and your buttocks flat against the wall with your legs straight. Then, cross your right leg onto your left thigh. Slowly slide your left heel down the wall and flex your knee until you feel a stretch in your right glute. Hold for 30 seconds and switch legs.
Hip Flexor Stretch
The standing hip flexor stretch targets the ilipsoas muscle of the hip. The hip flexors move your hips forward. To perform the standing hip flexor stretch, place your right foot up onto a stair or exercise bench and step your left foot back. Bend the left leg slightly but keep the heel flat and then bend your right knee and move your hips forward until you feel a stretch in your left hip. Hold for 30 seconds and then switch legs.
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