Often overlooked, the muscles in your hips provide you with balance, stability, coordinated movement and support for your pelvis and spine. Hip muscles can weaken or shorten through repetitive use patterns and after injury. Incorporating stretching into your exercise routine can help lengthen and strengthen hip muscles as well as potentially prevent injury.
Internal Hip Rotator Muscles
The purpose of your internal hip rotators is to rotate your thigh inwards and provide stabilization when your thigh is rotating outwards. Muscles like your gluteus medius and minimus, semimembranosous and semitendinosus work to pull your leg in toward your body. When weak or shortened, your range of motion is inhibited and your lower back is affected. Inadequately conditioned hip rotators increase your likelihood of lower spine injuries during athletic events.
Gluteal Stretches
Stretches for your gluteal muscles can keep your gluteus medius and minimus flexible and strong. Sit on the floor with your legs stretched out in front of you. Bend your right leg and place your right foot on the outside of your left leg. Keeping your back straight, use your arms to pull your right leg towards your chest, until you feel a stretch in your buttocks. Hold for 15 seconds and repeat up to four times. Repeat the exercise on your other leg.
Internal Rotation Stretch
Lie on your back with your knees bent and your arms crossed over your chest. Move your feet outward until they are wider than your hips. Gently bring your knees together until you feel a stretch in your hip. Alternatively, you can perform this stretch sitting in a chair. Sit with your back straight and your legs bent, feet flat on the floor. Move your feet until they are wider than the width of the chair. Bend one knee in and hold it for a few seconds before returning it to the starting position. Repeat 10 to 20 times before moving to the other side.
Outer Hip Stretch
Stretching your outer hip muscles -- like your tensor fascia latae -- can improve your internal hip rotation. Lie on your back on the floor or on a mat. Cross your right foot over your left knee while keeping your right knee bent. Shift your knees across your body and down to your left, using your left hand to pull your right knee closer to the ground. Hold the position for 10 to 30 seconds before slowly releasing your legs and switching sides.
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