Dynamic stretching, which involves lengthening and shortening your muscles repeatedly over a specific period, is one of several methods that you can use to improve your hip mobility, or range of motion, and the flexibility of the surrounding muscles and connective tissues. Have a personal trainer watch your technique for each exercise, especially at first, to avoid injuries.
Alternate Toe Touches
Alternate toe touches target the gluteus maximus muscle and the hamstrings, increasing your hip-flexion mobility. Stand with your feet wider than your shoulders, your knees flexed slightly and your arms extended overhead. Bend forward and touch your left foot with your right hand, then stand and repeat, touching your right foot with your left hand. Continue alternating sides for 10 seconds or more.
Backward/Forward Leg Swings
Swinging one leg at a time backward and forward stretches the hip flexors in front of the joint and the hip extensors in back. Stand with your side close to a wall and place your hand on it for balance as you swing your inside leg repeatedly.
Groin Stretch
The dynamic groin stretch requires a stability ball. Stand and place your left knee on top of the ball. Place your hands on your hips and roll the ball slowly to the left, keeping your right foot in place, until you feel a gentle stretch through the inside of your left thigh. Return to the starting position and repeat. Perform the exercise with your right leg as well. Place a chair in front of you and hold onto it if you have trouble keeping your balance.
Hip-Flexor Stretch
The dynamic hip-flexor stretch is just like the static exercise but you execute the stretch and return to the starting position repeatedly. Kneel on one knee with your opposite foot flat on the floor in front of your body, then shift your weight forward until you feel light tension through the hip flexors on your back leg. Shift back to the starting position and repeat for at least 10 seconds. Perform the exercise from your opposite knee as well.
Knee-to-Chest Stretch
The knee-to-chest stretch targets the gluteus maximus and the upper muscle fibers of the hamstrings. Lie on your back and draw your left knee toward your chest. Pull it closer with both hands and release repeatedly for 10 seconds or more, then repeat the stretch with your right leg.
Lying Leg Crossover
The lying leg crossover stretches the gluteus medius and gluteus minimus, which act as the primary hip abductors, moving your legs sideways, away from the center of your body. Lie on your back and raise your left leg above your waist with your knee extended. Lower it over your right leg as far as possible, keeping your shoulder blades on the floor, and then return to the starting position and repeat. Perform the exercise with your right leg as well.
Side-to-Side Leg Swings
Swinging one leg at a time from side to side alternately stretches the hip abductors and adductors that cross the outside and inside of the joint, respectively. Face a wall and place both hands against it for balance, then lift either leg, kick it out to the side, then across the front of your opposite leg repeatedly. Continue for at least 10 seconds, then repeat with your other leg.
References
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- Sports Fitness Advisor: Dynamic Stretches and Stretching Routine
- "Basic Biomechanics"; Susan J. Hall; 2007
- "Full-Body Flexibility"; Jay Blahnik; 2004
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