Best Hip Stretches

By Ron Salazar, MPT, ATC

Why is Stretching the Hip Important?

This article will show you the best exercises and stretches for the hip.  The hips are a common site of muscular tightness in the body.  On a typical day, we can spend a lot of our time sitting, sleeping, working at a desk for hours, driving, and not stretching/not moving around enough during the day.  We may get some exercise throughout the week but may not be stretching the hips enough or at all before, during, and after activity.

 

The hip region is an important part of the body because it links the trunk and lower back to the legs.  The hips play a key role in moving the legs, generating and transferring power into the trunk for upper body activities, and absorbing impact from running or jumping activities. So, when the hip muscles are tight, your body may not function efficiently, and performance for work, chores, and sports will be negatively affected.  Hip muscle pain associated with muscle tightness will be present. Also, there may be an increased risk of injury to the hips during strenuous activity.  Also, because of the hips’ close relationship to the low back, tight hip muscles can increase low back stress and injury.

Luckily, the best hip stretches can be easily be performed by yourself to decrease pain, decrease tightness, improve ease of movement, improve hip mobility, improve capacity for daily living activities, and improve performance for work and recreational activities.

What are some of the Best Hip Stretches to perform daily?

The quick answer is these 8 Best Hip Stretches are to be performed within comfortable limits. It is recommended that a general 10-minute body warm-up (i.e., Stationary bike or walking) be performed before performing the stretching program.

SINGLE KNEE TO CHEST STRETCH

1.            Lie on your back.

2.            Use hands to bring one knee towards the chest until stretch felt in the buttock and low back.

3.            Hold 30 seconds x 3 reps; Perform 1-2x’s daily.

4.            Repeat for other side.

SEATED HAMSTRING STRETCH IN CHAIR

1.            Sit toward the front of the seat of a chair.

2.            Extend one leg out and rest the heel on the floor with knee straight.

3.            Keep trunk straight and upright at all times.

4.            Lean forward, bending at hips until a stretch is felt in the hamstrings.

5.            Hold 30 seconds x 3 reps; Perform 1-2x’s daily.

6.            Repeat for other side.

SUPINE HIP FLEXOR STRETCH

1.            Lie on the bed and lower the affected leg off the side of the bed.

2.            Bend the affected knee slowly and pull the opposite leg with a bent knee towards the chest until a stretch is felt in front of the affected thigh.

3.            Hold 30-sec x 3 reps; Perform 1-2x’s daily.

4.            Repeat for the opposite side.

SIDELYING QUADRICEPS STRETCH

1.            Lie down on your side with the affected leg on the top side.

2.            Grasp ankle/foot of affected leg and bend affected knee until a stretch is felt in front of the thigh.

3.            Hold for 30 seconds, do 3 times; Perform 1-2x’s daily.

4.            Repeat for the opposite side.

ILIOTIBIAL BAND (ITB) STRETCH WITH BELT

1.            Lie down on the back with a belt around the foot of the affected leg.

2.            With belt assistance, lift the affected leg (knee straight) up and across the body until a stretch is felt at the side of the affected hip and upper leg.

3.            Hold 30 seconds, do 3 times; Perform 1-2x’s daily.

4.            Repeat for the opposite side.

SUPINE BUTTERFLY STRETCH

1.            Lie on back with knees bent with feet and knees together.

2.            Lower knees to each side until a stretch is felt at inner thighs.

3.            Hold for 30 seconds, do 3 times; Perform 1-2x’s daily.

SUPINE PIRIFORMIS STRETCH

1.            Lie on back with both knees bent.

2.            Cross affected leg over opposite knee- put it in the lap of the opposite leg.

3.            Grasp affected knee with the opposite hand and pull it up and across the body towards opposite shoulder until stretch is felt deep to buttock on the affected side.

4.            Hold 30 seconds, do 3 times; Perform 1-2x’s daily.

5.            Repeat for the opposite side.

SUPINE MODIFIED FIGURE 4 STRETCH

1.            Lie on back with both knees bent.

2.            Cross affected leg over the lap of the opposite side.

3.            Push affected knee down and away until a comfortable stretch is felt in the hip.

4.            Hold for 30 seconds, do 3 times; Perform 1-2x’s daily.

5.            Repeat for the opposite side.

Consult with your doctor before starting this flexibility program to ensure that these Best Hip Stretches are appropriate for you. He or she may refer you for PT rehab, where our JOI Rehab team of physical therapists, physical therapist assistants, and athletic trainers will be happy to assist you in meeting your medical needs.  JOI has 12 Rehab locations throughout NE Florida. Click here to find the one most convenient to you – JOI Rehab Locations.

Related Articles: Direct Access to Physical Therapy and Hip Exercises at Home. 

To schedule an appointment with one of the rehab locations, call JOI-2000 (864-2000), schedule online, or click the link below.