Tight muscles in your hips can lead to back pain and reduced mobility. If you are doing any sort of exercise program from walking to strength training that involves the hip, you should be doing hip stretches. These stretches are gentle enough that they can be done daily, but you should at the very least do them before and after your workouts. The National Academy of Sports Medicine (NASM) recommends that you hold all static stretches for a minimum of 20 seconds.
Seated Hip Stretch
The seated hip stretch is done by sitting on the floor with your legs straight in front of you. You will begin by bending your right knee and crossing your right leg over your left to place your left foot on the floor by the outside of your left knee. You will then twist your shoulders to the right and place your left elbow against the outside of your knee with your arm bent. Your right arm should be placed on the floor at your side to help hold your spine straight. Be extra careful not to let your lower back round while you stretch. You can also grab your right knee with your fingers interlaced and pull your leg gently toward you for a different hip stretch. Stretch the other hip the same way.
Iliotibial Band Stretch
The iliotibial (IT) tract is a band of connective tissue that runs along the outside of the upper leg and hip. This stretch is performed in a standing position. Cross your right foot over your left foot and shift most of your weight onto your left leg. You will then reach up over your head with your right arm and turn your palm to face inwards. Then, lean to the left as far as is comfortable and without twisting your hips. Let your left arm hang at your side. You should feel the stretch in your right hip and lower back. Repeat the stretch on the other side.
Standing Hip Flexor Stretch
The standing hip flexor stretch is done with a chair. A bench, stool or aerobic step may be used in place of a chair. Place your right foot onto a chair with your knee bent and your left leg straight. Lean forward and place your right hand on your knee. Next, reach your left arm up toward the ceiling with your palm facing toward the ceiling. By leaning to the right, you should begin to feel a stretch in your left hip. The back should be kept straight throughout the exercise. Repeat on the other side.
References
- racewalk.com: Seated Hip Stretch
- sports-injury-info.com: Hip Stretches
- "NASM Essentials of Personal Fitness Training: Course Manual"; Michael Clark, Scott Lucett, Rodney Corn; 2008
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