Many people are prone to hip stiffness because they sit too much at work, in the car or at school. This causes a decrease in hip mobility and weakens the buttocks, causing low back and knee pain, according to physical therapist Gray Cook, author of "Movement." Stretching your hip in various directions, such as flexion and extension, loosens the connective tissues, ligaments and tendons around the joint. This allows greater hip range of motion that reduces your risk of back and knee pain and injuries and improves athletic performance in such activities as running, swimming and jumping.
Standing Hip Flexor Stretch
Step 1
Stand with your left foot behind you and with both feet pointing forward. Shift your weight toward your right foot, and tighten your left buttock.
Step 2
Raise your left arm over your head to stretch the tissues and muscles from your armpits, through your ribs, and into your left hip flexor and upper thigh. Hold this stretch for three deep breaths.
Step 3
Lean your torso to your right with your left arm over your head without moving your lower body, and put your right hand on your right thigh for balance. Hold this stretch for three deep breaths.
Step 4
Reverse the movement to stand back up to the starting position. Switch leg position and repeat the stretch on the opposite side.
Supine Hip Rotation Stretch
Step 1
Lie on the ground on your back with your feet together and your arms out to your sides.
Step 2
Raise your right leg up so that it is perpendicular to the ground. Flex your foot toward your face.
Step 3
Bring your leg out to your right side toward the ground as low as you can without moving your left leg. Lift your leg up and cross it over your body toward the left side. Lift your lower back off the ground slightly, but do not twist your torso as you stretch.
Step 4
Return the right leg straight up and lower it to the ground. Perform five reps on each leg for two to three sets.
Tabletop Glute Stretch
Step 1
Stand in front of a table or sturdy platform that is as high as your pelvis. Put your right outer calf and knee on top of the table while keeping your left leg straight.
Step 2
Tighten your left buttock and put your hands on your shins to maintain an upright posture as you stretch your right hip. Hold this stretch for three to six deep breaths.
Step 3
Lean your torso forward slightly at your waist to increase the stretch. Do not round your back. Hold the stretch for another three to six deep breaths. Repeat the stretch twice on both sides of the hip.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
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