Stretches For Hip Flexibility

You need flexible hips for belly dancing and swinging hula hoops, as well as many less exotic reasons. The Mayo Clinic reports flexibility and range of motion can improve your balance and decrease risk of injury. Stretching not only keeps your hips flexible, but also improves your circulation and relieves tense muscles.

Crossover Legs

Lie on your back for this hip stretch recommended by Rice University. Slightly bend your left knee and crook your right leg so your right ankle bone rests at your left knee. Grab behind the left knee with both hands and gently pull it toward you until you feel a stretch in your right hip. Hold for 20 seconds and relax. Repeat on the other side. Do a total of three repetitions.

Hip Flexor Stretch

The Mayo Clinic suggests this exercise to stretch your hip flexors, which help you bend over and lift your legs. Kneel on your right knee on a folded towel or slim cushion. Bend your left leg in front of you, with the ankle directly under the knee. Put your left hand on your left thigh and your right hand on your right hip. Lean your body and your left knee forward until you feel a stretch in your right thigh. Hold for 30 seconds and relax. Repeat on the other side. Do a total of three repetitions.

Heels Together

A simple seated stretch can benefit your hips, according to Ohio State University. Sit on the floor with your knees bent outward and your heels touching. Keeping your back straight, wrap your hands around your toes. Gently pull your feet toward you until you feel a stretch in your hips. Hold 20 seconds, relax and repeat twice.

ITB Stretch

The iliotibial band (ITB) is tissue that stretches from the top of your leg to your knee, according to the Mayo Clinic. When it gets tight, you can feel pain in the hip area. To stretch the ITB, stand and hold onto a wall with your right hand. Cross your left ankle over your right one. Raise your left arm. Bend it over your head toward the right until you feel a stretch in your left hip. Hold for 30 seconds and relax. Repeat on the other side. Do a total of three repetitions.