Your hip joint is one of the most complex in your body. It allows you to rotate and move your leg forward, back and side to side. The muscles around the joint can become tight, and stretching helps to alleviate these tight, short muscles. Stretch every day or at least two to three times per week, advises the American College of Sports Medicine. Hold each stretch for 15 to 30 seconds and repeat up to three times.
Glute Stretch
To stretch your glutes and posterior portion of your hips, lie on a mat. Extend both legs with your arms by your sides. Bend your right knee and pull it toward your body with your hands. Leave your left leg relaxed on the floor. Pull your leg in far enough that you feel a gentle stretch along the buttocks, then hold. Repeat with your left leg.
Straddle
The straddle, or spread eagle, will stretch your hip adductors and groin as well as your hamstrings that cross your hip joint. Sit on the floor and spread your legs so they are in a V shape. Keep your knees relaxed and sit tall with good posture. Elevate your hips slightly by sitting on a pillow if you find it challenging to sit in this position. Lean forward from your hips, bringing your torso toward the floor between your legs. Hold when you feel a pulling sensation through your legs and hips.
Hip-flexor Stretch
The hip flexors lie along the front of your hip. Kneel with your left knee on a folded towel or pillow. Bring your right foot on the floor in front of you with your knee bent and the foot slightly in front of the knee. Keeping your body upright, slowly lean forward into your right leg until you feel a pulling sensation in the front of your left hip and hold. Repeat with the other leg.
Butterfly
The butterfly is a stretch that will target your adductors and groin. Sit on the floor with good posture. Bring the bottoms of your feet together and let your knees drop out to the sides. Bring your feet as close to your body as you can. Slowly use your elbows or hands to gently press down on your knees. Stop pushing when you feel a stretching sensation through your groin and inner thighs.
References
- "ACSM's Guidelines for Exercise Testing and Prescription"; American College of Sports Medicine; 2010
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- PhysioAdvisor.com: Hip Stretches
- American Medical Association: Functional Anatomy of the Hip Joint
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