The hip rotators consist of six, small primary muscles that work with the surrounding ligaments and tendons in the hip joints to internally and externally rotation the hips and legs. You can stretch these muscles together in various positions to improve hip mobility, such as on the floor, on your hands and knees or in a standing position. Stretching your hip rotators can help you reduce your risk of low back pain and knee pain, says physical therapist Chris Frederick, co-author of "Stretch to Win."
Types of Stretching
Static stretching involves holding a stretch in your hip rotators for a set period -- usually 20 to 30 seconds. This method reduces neural stimulation to the muscles, which promotes relaxation to the hip rotators and their surrounding muscles and tissues. Dynamic stretching is moving your hip rotators repetitively in a rotational pattern by turning your hip joint and leg clockwise and counter-clockwise. This loosens your hip joint and hip rotators, improving their elasticity and range of motion. Frederick recommends that you perform static stretching after exercise and perform dynamic stretching before exercise.
Supine Hip Rotator Wall Stretch
This exercise turns your hip rotators internally and externally repetitively with your legs and buttocks propped up against a wall and your back on the ground. This position prevents the spine and pelvis from moving when you isolate your hip rotators to strengthen them and increase their mobility, says fitness professional Anthony Carey, author of "The Pain-Free Program." When you lie on the ground with your legs propped up, they should be perpendicular to the ground and your feet should be about two feet apart. Turn your feet toward each other as much as you can without rotating your pelvis and hold this position for three seconds. Then turn your feet apart as much as you can and hold this position for another three seconds. Perform two sets of 20 reps.
Active Kneeling Hip Rotator Stretch
This dynamic stretching exercise works on moving your hip rotators with your leg joints together while stabilizing your spine and head in position. This helps you loosen your hip joints and strengthening your back and abs at the same time. Kneel on the ground on your hands and knees with your knees below your hip joints. Bring your left knee off the ground and extend your left leg behind you, tightening your left buttock at the same time. Then rotate your left hip out so your knee is pointing toward your left side. Bend your leg as you bring the knee toward your ribs and extend your left leg behind you again. The hip movement should be in a smooth, clockwise pattern. Perform 10 rotations clockwise and 10 rotations counter-clockwise. Repeat the exercise on the opposite leg.
Static Supine Hip Rotator Stretch
This exercise stretches your buttocks and hip rotators without placing pressure upon your spine. It can also alleviate pressure upon the sciatic nerve that runs through your buttocks that can cause pain when you stand or walk. Lie on your back on the ground with your feet on the wall about hip-width apart. Cross your left ankle over your right thigh near your knee without rotating your pelvis. As you push your left knee toward the wall, you should feel a stretch in your hip rotators and buttocks. Hold the stretch for five to six deep breaths. Repeat the stretch on the other side.
References
- "Stretch to Win"; Ann and Chris Frederick; 2006
- "The Pain-Free Program"; Anthony Carey; 2005
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