Hip stiffness is the lack of adequate movement in your hip joints that can cause back and pain. This is often the result of a sedentary lifestyle in which your tissues in your hip joints and muscles become less elastic and have less circulation. The National Academy of Sports Medicine recommends that you perform active stretching exercises that move your hip joints and muscles in different directions to increase hip mobility. This allows you to have greater strength and stability when you exercise, such as running, squatting and jumping.
Tabletop Hip Stretch
Step 1
Stand in front of a table that is as high as your pelvis. Put your outer left thigh and left calf on top of the table with your left knee pointing forward. Keep your chest up and your right leg straight as you hold this position. Put your hands on your leg for support.
Step 2
Exhale slowly and lean your torso slightly forward at your pelvis slightly to increase the stretch. Hold the stretch for five to six deep breaths.
Step 3
Switch your leg position and repeat the stretch on the other side. Perform an extra set on the hip that is tighter than the other side.
Supine Leg and Hip Stretch
Step 1
Lie on the ground on your back with your feet together and your arms out to your sides. Lift your left leg straight up and flex your foot toward your face without moving your right leg.
Step 2
Lower the left leg out to your left side toward the ground while keeping your right leg still and your left leg straight.
Step 3
Bring your left leg across your body toward the ground on your right side. Rotate your pelvis and lift your lower back off the ground slightly.
Step 4
Bring the leg straight up over your body, and lower it to the ground. Perform two sets of five to eight reps per leg.
Three-Point Hip Rotation
Step 1
Kneel on the ground on your hands and knees with your knees below your hip joints and your hands beneath your shoulders.
Step 2
Lift your right knee off the ground and bring it toward your ribs without hunching your spine. Move your move out to the side by rotating the hip joint, and extend the right leg behind you.
Step 3
Bring the right knee back toward your ribs again, and perform 10 reps clockwise and 10 reps counter-clockwise. Repeat the steps in the opposite hip.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
Member Comments