Stretching is a beneficial form of exercise for the body, helping to maintain range of motion and flexibility as well as the strength of the joints, ligaments and tendons in the body. The muscles and supporting tissues of the hips help support body positioning and posture and benefit from daily stretches.
Anatomy
Your hip flexors are a muscle group found in the hip region. The posas major is a major, long muscle that connects to the upper head of the femur and the lower spine, enabling you to extend your leg outward away from the body, bend your knee, walk, run and kick. The iliacus is another major hip joint muscle that connects to the upper edge of your interior hipbone and extends downward and underneath the head of the femur, connecting at the rear of the upper head.
Stretching
Either active or passive stretching is believed to help increase range of motion and function of the hip joint, according to studies performed by the Musculoskeletal Care Clinic in Maryland. Passive stretching is defined as that performed by someone else on your body. For example, a physical therapist may perform passive range of motion exercises on you without your help or participation. Active stretching is done by you, holding various positions on your own.
Knee Dip Stretch
Stand with your feet shoulder-width apart and then kneel to the floor with your right knee, your left foot extended in front of your body for balance. Situate your right knee on the floor directly below your right hip. Maintaining a straight back, lean slightly forward, feeling the stretch along the inside of your groin and lower abdomen. Don't lean so far forward that you feel any pain. Hold your stretch for 20 to 30 seconds and return to your starting position. Repeat five times, then switch to the other leg and repeat the stretching sequence.
Knee to Chest Press
Lie on your back on the floor, legs extended and arms at your sides. Pull in your lower abdominal muscles and lift your right leg, knee bent, inward toward your chest. Wrap your hands just below your right knee and press the knee closer to the chest. Your left foot should remain in contact with the floor. Hold the stretch for 20 to 30 seconds and then release. Repeat five times and the switch legs and repeat on the other side.
Hip Extension Stretch
Stand in front of a chair, table or other object that is no higher than your hips. With your back to the table or counter, place the top of your right foot on the table. Your left leg should be positioned so that your hips and shoulders stay aligned and your lifted heel is nearly touching the buttocks. You'll feel this stretch along the lower abdomen, the hip and the thigh musculature. Hold the stretch for 15 seconds and then release. Switch sides and repeat the stretch on your left leg.
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