Hip stretches have a therapeutic effect for most athletes and may improve low back pain when properly executed. Use a yoga mat for cushioning and traction, remaining in each stretch for 15 to 30 seconds to allow your hip muscles to release. Avoid painful stretching, which is counterproductive. Talk to your doctor before starting a new exercise program, or if you are recovering from a sports injury.
Lying Hip Flexor
Lie on your back and draw your right knee into your chest while extending your left leg straight onto your mat. Wrap your hands behind your right knee and gently pull it into your torso, holding the stretch in this position before switching sides. Draw your knee toward your right or left shoulder to emphasize your hips' different regions.
Reclined Pigeon
Lie on your back, bend your right knee and cross it over your left leg. Draw your left knee into your torso, wrapping your hands around the back of your left thigh. Hold the stretch and then switch to the other side. Reclined pigeon improves outer hip mobility.
Child's Pose
Get on all fours -- hands and knees -- on your mat. Angle your knees an inch or two wider than your hips to keep your spine neutral and facilitate breathing. Stretch your arms out in front of you as you draw your hips back toward your heels. Hold the pose while resting your forehead on the mat.
Happy Baby
Lie on your back, drawing both knees into your chest on an exhale. Grasp your feet with your hands, or use a yoga strap, belt or sash around each foot if you are less flexible. Inhale, bringing your knees toward your armpits while keeping your legs bent. Hold the pose here, adjusting your legs to stretch your hips without causing discomfort.
Lunge
Come into a half-kneeling lunge position, putting a blanket under your knee for extra cushioning if necessary. Exhale and lean forward without tilting your pelvis to stretch your hip flexors. Raise the arm on the kneeling side and stretch it over your head to deepen the stretch. Straighten the kneeling knee to come into a standing lunge for an extra challenge.
Pigeon Pose
Start on all fours, using your arms for support as you move into the pose. Slide your right knee forward toward your right wrist. Rest your outer right leg on the mat as you slide your left leg straight behind you. Stretch from here, or bend slowly over your front leg for increased challenge. Use a pillow under your right hip for support if you prefer. Switch sides.
Fire Log
Sit comfortably on your mat in a cross-legged position, using a blanket under your hips to help release them. Slide your left leg under your right leg, stacking both legs and keeping your shins parallel. Stretch from here or fold your torso over your legs while keeping your back straight and your hips firmly on the floor.
References
- "ACE Personal Trainer Manual"; Fabio Comana, et al.; 2010
- Yoga Journal: Happy Baby Pose
- "Yoga Anatomy"; Leslie Kaminoff, et al.; 2007
- Yoga Journal: One-Legged King Pigeon Pose
- Yoga Journal: Fire Log Pose
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