Hip and leg abduction refers to moving your hip joint away from the center of your body. Abductors -- including your gluteus medius, gluteus minimus and tensor fasciae latae -- work with other hip and leg muscles to perform such action. Although abductors are in your thigh, your iliotibial band -- or IT band -- stabilizes your thigh and hip joints to keep them from moving excessively outward. Stretching your abductors can alleviate hip stiffness and prevent pain associated with sciatica.
Supine Hip Rotation
This exercise stretches your outer hips without moving your upper body. Lie on the ground on your back and put your arms out to your sides and your feet flat on the ground about hip-width apart. Cross your left ankle over your right leg near your knee; turn your hip to your right so that your right outer thigh and left foot touch the ground. Do not lift your left shoulder off the ground. Hold this stretch for five to eight deep breaths. Switch leg position and repeat the stretch on the opposite side.
Active Hip Swings
This dynamic stretch improves hip mobility and stimulates your muscles and nerves to be prepared for the upcoming exercise or activity. Stand with your legs about hip-width apart, with your hands pressed against a wall. Lift your right knee up toward your ribs and swing your right leg side to side with your knee bent. Rotate your pelvis slightly but do not sway your torso. Gradually extend your leg straight and do not touch the wall with your foot as you swing. Perform a total of two sets of 20 swings on each leg.
Lateral Fasciae Stretch
This exercise stretches the connective tissues on one side of your body from your armpit, through your torso and to your upper hip by the tensor fasciae latae. The stretch influences the sensitivity of the IT band. Stand with your legs slightly apart and raise your left arm over your head so that your bicep is close to your ear. Lean your body to your torso to your right and push your hip to your left to increase the stretch. Hold the stretch for five to six deep breaths. Repeat the stretch on the opposite side.
Self-myofascial Release
Self-myofascial release, or SMR, alleviates muscle and tissue stiffness and pain by breaking apart soft-tissue adhesions to improve elasticity and blood flow. Physical therapist Chris Frederick, coauthor of "Stretch to Win," recommends that you use a firm foam roller to roll over your tender spots until the pain subsides.
To roll over your outer hip and thigh, put the foam roller on the ground and lay your right outer hip on top of it. Cross your left foot over your right leg and prop your upper body up with your right elbow. Slowly roll from your hip down to your outer knee. When you find a tender spot, gently massage the area up and down until the pain subsides. Breathe deeply as you perform SMR.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
