Hip Loosening Exercises

The hip is a ball-and-socket joint that assists daily movements such as walking, climbing stairs and sitting down. The main hip muscles include the gluteus maximus, quadriceps and inner and outer thigh muscles. It is vital to maintain loose and stretched hips to allow the lower extremity to complete a full range of motion during activities of daily living and vigorous exercise. Performing static stretches along with dynamic movements provide strong and lengthened hip muscles.

  1. Butterfly Stretch

    • This static stretch lengthens the inner thigh muscles that are used to stabilize the thighs, hip and pelvis. To perform this stretch, sit on a mat with your feet on the floor. Place the knees to the side of the body in conjunction with bringing the soles of the feet together. To perform a dynamic stretch you can lift the knees up and down. Hold for approximately 30 seconds.

    Downward Facing Dog

    • This yoga posture lengthens the lower back, gluteals and hamstrings, which are muscles that attach to the hip bone and require stretching for proper joint health. An effective way to perform this exercise is to start on "all fours." Next, curl the toes underneath the feet, and lift the hips toward the ceiling. It is vital to get your body into an upside down "V" position in order to feel the stretch; therefore, imagine that you are pressing your chest toward your quadriceps, which are the muscles on the front of your legs. Hold for approximately 30 seconds.

    Leg Swings

    • Leg swings are a common dynamic stretch that athletes perform to mimic a kicking motion. To perform this exercise, place all your weight on your left leg. Keep your right foot several inches off the floor. Next, allow your right leg to remain 2 inches off the floor. Effortlessly, allow your right leg to swing in front and behind your torso. Repeat on the left leg.

    Water Exercises

    • If you have access to a 3- to 4-foot deep public or private pool, you can complete dynamic exercises that increase flexibility in the hips. Water exercises allow you to perform movements that are too challenging to complete on land. The common jumping jack and cross-country ski enhance the range of motion in front, back and side-to-side movements. In addition, "hacky-sack" increases inner thigh flexibility while utilizing external rotation. This is effectively performed as you lift one heel at a time toward the pelvis. The "hop-scotch" allows the quadriceps to lengthen as you kick your heels toward the gluteal muscles.