Stretch the muscles connected to your hip joints daily to increase flexibility and release tension. The hip joint is a ball-and-socket joint and is able to move in a variety of ways. You should stretch the muscles attached to the joint such as the hip flexors, adductors, and abductors. Daily stretching at home will loosen up these muscles, creating a greater range-of-motion in your hip joints.
Viparita Karani
Viparita Karani is also known as Legs-up-the-Wall pose in yoga. The open leg variation stretches the adductor and groin muscles. Lie on your back with your legs straight against a wall. Scoot your buttocks against the wall. Press your back flat onto the floor. Open your legs and slide them down the wall. Your legs will resemble a "V." Allow gravity to pull your legs down, or gently place your hands on your inner thighs and pull your legs down.
You can also do the groin stretch variation by bending your knees and placing the bottoms of your feet together. Place the outsides of your feet against the wall. Slide your heels down as far as you can toward your groin. Remain in any variation of the pose for five to 15 minutes.
Lying Hip Abductor Stretch
The lying hip abductor stretch is the same as the lying spinal twist in yoga. Lie face up on the floor with your legs straight. Stretch your arms straight out to your sides on the floor with your palms down. Keep your arms at shoulder height so your body resembles a "T." Bend your left leg and place it on your right quad above your knee. Rotate your hips to the right to try to touch the inside of your left knee to the floor. Do not raise your left shoulder or arm off of the floor. Place your right palm on the outside of your left knee to help pull it toward the floor. Turn your head to the left. Hold the pose for three to five breaths and breathe in and out through your nose. Repeat in the other direction.
Kneeling Hip Flexor Stretch
Kneel on the floor. You may wish to use a Pilates or yoga mat to protect your knees. Slide your left knee back. Place your hands on the floor on the outside of your right foot. Hold your arms straight and lean forward with a flat back to place your palms firmly on the floor. Position your right knee at a 90-degree angle. Slide your left knee back further until you feel a stretch in your left hip. Push your hips forward toward your right knee to exaggerate the stretch. Hold for a minimum of 30 seconds and breathe deeply through your nose. Repeat on the other side. One hip may be tighter than the other so do not expect to be able to slide both knees back the same distance.
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