Top Stretches to Improve Hip Flexibility
Hip flexibility is important in helping the hip muscles work to their full potential and to help you to gain the most out of any hip strengthening exercises that you do. Stretching the hips can also help to decrease hip or lower back pain. The following stretches are excellent for furthering your hip flexibility to help you meet your goals.
Deep Lunge
First, get into a plank position, with your hands directly under your shoulders and feet about hip width apart. Step your right foot forward so that it lands just outside of your right hand/arm. Keep your left leg mostly straightened behind you. You may feel this stretch in the back side of your right hip and in the front of your left hip. To get a deeper stretch on the front of the left hip, slowly lower your left knee down toward the floor. Hold this position for a few seconds, then straighten the left knee again and hold this position for 10 seconds. Repeat the knee bending and straightening 10 times. Straighten your right leg back to the starting plank position and repeat this cycle with the left foot outside of your left hand. Repeat 3 times on each side.
Kneeling Hip Flexor Stretch
Start in a tall kneeling position on a yoga mat with your knees at about 90 degrees. To stretch the left hip flexors, bring your right leg forward and place your foot flat on the mat with your knee at 90 degrees. Keep your back straight and tall throughout this stretch. Contract your abdominal muscles, as if you were bracing to avoid a ball hitting you in the stomach. You will begin to feel a stretch in the front of your left hip. To increase the intensity of the stretch a little more, tighten your left buttocks muscles. To increase the stretch even more, you can tuck the bottom of your toes on the left foot under to the floor. You do not need to shift your weight forward for this stretch because tightening all of the muscles in the ways described helps to lengthen the hip flexors in a more controlled manner. Hold this position for 30 seconds, then repeat with your left leg forward to stretch the front of the right hip. Repeat 3 times on each side.
Standing Hip External Rotation Stretch
Start by standing with your hips facing a bed or chair that is about hip height. Lift your right leg onto the bed with your knee bent and rotate your hip so that the outside of your thigh and the outside of your calf are on the bed. The amount that your knee will bend in this stretch will depend on your flexibility. Keep your back straight and lean your torso forward toward the inside of your calf. Only lean forward until you feel a stretch in the back of your right hip. Hold this stretch for 20 to 30 seconds. Slowly straighten your back and lower your leg off of the bed. Then repeat with the left leg. Repeat on each side three times. Repeat 3 times on each side.
Pigeon Pose on Floor
This is a progression from the Standing Hip External Rotation Stretch, as you will be stretching on the floor. Perform this stretch with a yoga mat or a soft surface that will help provide some cushion under you. Start in a quadruped position with your hands directly under your shoulders and your knees directly under your hips. Bring your right knee forward and rotate your leg to bring the outside of your thigh and calf to the floor. Straighten your left leg back behind you. Keep your hips directly under your torso and slowly lower your hips toward the floor. Continue to support your body weight with your arms, while also lowering yourself down toward the floor until you feel a stretch in the back of your right hip. You may also feel a stretch in the front of your left hip. To increase the stretch, you can move your hands forward and slightly lean your torso forward toward your knee. As your flexibility increases, you can begin to bend your arms and lower your forearms and elbows to the floor. Hold this stretch for 30 seconds. Slowly move out of this stretch, then repeat on the left side. Repeat 3 times on each side.
X-Glute Stretch
Laying on your back, cross the bend of your right knee over the end of your left thigh. Bring your knees toward your chest. Hold onto the sides of your feet or calves and gently pull your feet down toward the floor and also direct your pull upward toward your shoulders to get a deeper stretch. Hold this stretch for 30 seconds. Then slowly release your pull and repeat with your left knee over your right thigh. Perform this stretch with each leg three times.
These stretches are not for everyone and should not replace professional medical advice or treatment. You should not perform these exercises if you are experiencing back pain, hip pain, or following a recent surgery without consulting your physical therapist or physician first.
Do you have pain or tightness in your hips or back? Call 260-900-2437 to schedule an appointment with one of ProTailored’s highly trained Physical Therapists!