Your hip extensors are responsible for lifting the thigh up and back from your hip. This group of muscles connects your pelvis with the back of your thigh bone. Stretching your hips extensors is important to maintain or improve your range of motion, improve or correct postural imbalances, and decrease muscle tension. Muscles can be stretched in a variety of ways, but static stretching is easy for all levels, does not require a lot of exertion, and can also help your mind and body relax.
Step 1
Perform a short warm-up. Do this before stretching your hip extensors to increase the temperature of your muscles, increase their elasticity and lubricate your joints. You can either include your stretches at the end of an exercise session or perform some light, rhythmic activity prior to stretching to increase blood flow and warm up your muscles. Failure to warm up could increase your risk of injury and limit your range of motion. Each static stretch should be held for at least 10 to 30 seconds.
Step 2
Lie on your back. Start with a knee-to-chest stretch. Bending at the hip, bring one knee in toward your chest and gently hold it in place with your hand around your thigh or shin. Repeat with the other leg, or try both legs at the same time.
Step 3
Perform a lying hip extensors stretch. Lift one leg up from your hip, and extend your foot up toward the ceiling. Keep a slight bend in your lifted leg and place your hands behind your thigh or calf to gently ease the leg in a little closer to your body. Your opposite leg can be bent or lengthened along the floor mat. Repeat this stretch on the other leg.
Step 4
Stretch the hips flexors in a seated position. Sitting upright on your mat, place your legs out in front of you, with your feet hip-width distance apart and a very slight bend in your knees. Hinge forward from your hips while keeping your back straight, and reach your hands toward your toes until you feeling a pulling along the back of your hips, legs and lower back.
Step 5
Stand to stretch the hip extensors. Place one foot slightly in front of you with your foot resting on your heel, or elevate your foot onto a step or bench. Hinge forward from your hips, keeping your back straight, and press your hips back slightly until you feel a stretch along the back of your hips and thigh. Repeat this stretch on the other side.
Things You'll Need
- A stretching mat or towel
References
- "ACSM's Resources for the Personal Trainer: Third Edition"; American College of Sports Medicine; 2010
- "ACE Personal Trainer Manual: Third Edition"; American Council on Exercise; 2003
Member Comments