Nearly 20 muscles combine to give you the ability to turn your hip inward and outward, according to the American Chiropractic Association Rehab Council. The interconnected nature of their functionality means that if one is tight or injured, it could negatively impact the mobility of the others. Pain from inflamed hip rotator muscles is often felt in the back -- called referred pain -- or deep in the buttocks if the inflamed muscle puts pressure on the sciatic nerve. A combination of stretching and strength training can keep you healthy and nimble, but always consult a doctor before beginning any regimen on your own, particularly if you are doing so in response to an injury.
Reclining Twist
Lay flat on your back and bring your knees up so your feet are flat on the floor. Bring the knees up toward your chest. Your feet should rise off the floor and your toes will be pointing away from your head. Slowly twist your body so that both legs fall to one side. Keep your back and your midsection flat on the floor. Your abdomen will twist in the opposite direction to hold this pose. Let the legs fall gently to the side as far as they'll go, and hold the pose for 20 seconds. Bring them back to the starting position, and then do the other side.
Rotator Stretch
Mimic the starting position of the reclining twist, with your back and feet on the floor with the knees bent. Pull one leg up and rest the ankle on the opposite knee. Your position should look like you are sitting in a chair with your legs crossed, but from a lying position. Grasp the thigh of the leg that is supporting the opposite ankle and pull it toward your chest. You should feel this stretch deep in the buttocks on the side of the crossed leg. If you are too stiff, use a towel and sling it around your thigh. Pull on the towel to stretch the crossed leg, and hold the position for 20 seconds. Don't rock back and forth. Exert slow, steady pressure.
External Rotator Stretch
Remain on your back and extend your legs outward, flat to the floor. Bend one leg to 90 degrees outward, away from your body. Your hips will necessarily come off the floor slightly to accommodate the awkward position. Slowly bring the bent knee down toward the straight leg. Try to keep the hips as close to flat as you can so the stretch goes deep into the muscles surrounding the outer hip.
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