As a piece of tough, connective tissue surrounding the edge of the hip socket, the labrum assists in securing the hip joint and preventing fluid from leaking out of the joint. When this necessary seal is damaged, the hip suffers problems such as a change in hip rotation and general debilitation. As a result of being off-center, the hip joint receives excessive impact and weight from physical activities, creating a series of consistent injuries to the joint and labrum. The accumulation of these frays and tears to the labrum generates stiffness, pain or pinching sensations in that area.
Kneeling Stretch
Kneel on a well-padded exercise mat while keeping the spine straight, and place your right foot forward and flat on the ground. Put both hands on your right thigh and move your left leg back behind you, with its knee off the ground, until you feel the stretch in your hip. To enhance this stretch, try pushing the hip forward as you keep your body straight. Place hands on your left knee and hold this position for about 10 or 15 seconds before repeating the exercise, using your right knee instead.
Hip Extension
The hip extension is an excellent stretching and strengthening exercise for injured labrums. Begin by getting on your hands and knees. Keep your back in a neutral position to facilitate extension. Lift one leg and extend it backward until it is parallel with the floor. If you can do that while maintaining balance, extend the arm opposite the leg you are stretching. Make sure you perform this exercise on a padded mat to avoid a possible fall and injury. Try holding this position for about 10 seconds before repeating, using the other leg.
Standing Hip Flexor Stretch
While standing, take a large step with one leg, bending at the waist and knee. Your forward thigh should be parallel to the ground at this point. The back foot's toes and ball is kept on the ground, with the leg straight throughout the exercise. Place your hands on your waist. While maintaining a good sense of balance, gradually descend until you feel the hip flexors loosening up. Do not continue stretching if you experience any pain. Usually if you hold a certain stance for about a minute, this gives the hip muscles time to relax.
Piriformis Stretch
Begin by sitting in a chair, with one leg crossed over the thigh and the other foot on the floor. As you try to keep your back straight, lean forward at your waist until you experience a pulling in your glutes and hips. Maintain this position for about 20 seconds, then relax for a few seconds before stretching again. Each time you resume stretching, you should be able to lean forward a little further. Reverse legs after several reps and repeat the stretch.
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