The hip is a stable joint support by very powerful muscles. Your gluteal muscles are used for nearly every lower body movement, including walking, running, and standing. Given the amount of sitting many Americans do in a typical day, these large muscles meant for work and movement are used instead to pad your hip bones. This inactivity can lead to tight and shortened hip muscles. Exercises can do restore flexibility.
Gluteal Stretch
Stretching your gluteal muscles will improve flexibility in the muscles in your posterior hip. The gluteal stretch specifically targets these muscles. Lie face up on the floor or other flat surface with your legs extended. Take a deep breath in. As you exhale, bend your right leg, clasp your hands around your knee and gently pull your knee toward your chest until you feel a stretch in your right gluteal muscles. Keep your left leg straight and flat against the floor while stretching your right hip. Hold the stretch for 30 seconds, return your leg to the floor and repeat the stretch with your left leg.
Lying Hip Stretch
The lying hip stretch specifically targets the piriformis muscle that lies deep in your hip. When this muscle becomes tight, it can irritate or pinch your sciatic nerve, resulting in pain and numbness. Stretching this muscle regularly can help prevent problems. Lie face up on the floor with your knees bent and feet flat on the floor. Cross your right ankle over your left knee and place your hands around your left thigh. Inhale deeply and as you exhale pull your left knee toward your chest while also moving your right foot toward your chest. Continue to gently pull until you feel a stretch in your right gluteal muscles. Hold the stretch for 30 seconds, then repeat the stretch with your left leg.
Hip Flexor Stretch
The muscles in the front of your hips are also prone to tightness and injury. This stretch targets your hip flexor muscles, which work to bring your thighs toward your torso. Kneel on your right knee, bend your left knee and place your left foot flat on the floor. If you're using a hard surface, place a towel under your knee for cushioning. With your torso tall and erect, slowly press your hips forward until you feel a stretch in the right side of your anterior hip. Hold the stretch for 30 seconds, then repeat the stretch with your left leg.
Lateral Hip Stretch
This stretch improves the flexibility of the muscles that make up your lateral hips, particularly the iliotibial band that runs from your hip to just below you knee. This muscle and connective tissue may become tight, resulting in knee pain when running, cycling and hiking. Stand with your legs slightly apart. Cross your right leg behind your left leg, taking it as far as you comfortably can. Slowly push your hips to the right until you feel a stretch in the outer thigh and hip of your right leg. Hold the stretch for 30 seconds, then repeat the exercise with your left leg. Keep your back straight while stretching your hips.
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