Your hip joints are among the most movable joints in your body. They flex, extend, rotate and move toward and away from the middle of your body. Having optimal range of motion in your hip joints can help you prevent back, hip and knee pain. Therefore, stretch your hip joints in different directions daily or even two to three times a day, suggests physical therapist Chris Frederick, co-author of "Stretch to Win."
Wall Hip Rotations
This exercise work on hip internal and external rotation. Lie on the floor on your back, and prop your legs straight up against a wall about 1.5 feet apart. Put your arms out to your sides. Turn your feet and knees together toward the midline of your body, and hold this position for one deep breath. Turn your feet and knees out away from the midline of your body, and hold this position for one deep breath. Perform this exercise for two sets of 20 rotations total.
Active Hip Extension
This exercise emphasizes constant movement to increase tissue elasticity and nerve stimulation in your buttocks. Stand with your legs slightly apart, and step back with your left foot so that your heel is up. Tighten your left buttocks, and lean your torso forward slightly at your waist without rounding your spine. Hold this position for two seconds, and step forward with your left foot to the starting position. Immediately step back with your right foot, and tighten your right buttock. Hold this position for two seconds, and step forward with your right foot into the starting position. Repeat this exercise for two sets of 20 reps.
Supine Frog Stretch
Stretching your inner thighs and groin can alleviate inner knee pain and stiffness during external hip rotation. Lie on the floor with your arms out to your sides. Bring the soles of your feet together, and relax your knees. Gradually slide your heels closer to your groin to increase the stretch. Your lower back should extend slightly off the floor. Perform two to three sets of stretches, and hold each stretch for five to six deep breaths.
Standing Hip Swings
Active stretching increases neural stimulation to your muscles and prepares you for an upcoming exercise or activity by causing repetitive movements in the joints in their full range of motion. To perform hip swings, stand on your left leg and swing your right knee up toward your ribs without moving your spine. Put your right hand on a wall for support. Then swing your right leg behind you. As you swing back and forth, gradually extend your leg until it is completely or almost straight. Perform two sets of 10 to 16 repetitions total on each leg.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
Member Comments