Hip & Leg Stretches

As the people spend more and more time in front of the television, seated at the computer and on the road, they use less of their hip and leg muscles. Stretching the lower body, especially the hips and legs, is important in the prevention of common sacroiliac joint pain, sciatica and sports injuries. According to the American Osteopathic Association, a good exercise routine includes stretching and flexibility exercises.

  1. Floor Hip and Thigh Stretch

    • To perform a good floor stretch targeting the hip and thigh, lie on one side and slowly cross your ankle, touching the floor just above the opposite knee. Use your hand to pull the foot of the top leg back towards the buttocks. Hold the stretch and slowly unfold your leg. Repeat with the other leg.

    Leaning Hip and Thigh Stretch

    • Stand sideways about 2 feet from a sturdy wall. Keep feet together. Place hand closest to wall against wall while slowly leaning in. Pull pelvis slightly forward. Hold stretch and repeat with opposite side.

    Sideways Hip and Thigh Stretch

    • Stand sideways, about two feet from a sturdy wall. Put hand closest to wall on the wall and place the opposite hand on the hip. Squat slightly and bring leg nearest the wall behind outer foot and lean pelvis slightly forward. Slowly lean into wall for a good stretch and repeat facing the opposite direction.

    Floor Hip Stretch

    • Get comfortable lying on a floor mat and slowly bend knees, keeping feet on floor. Slowly raise knees and cross one over the other while using hands and lower arms as a brace under the thighs. Lift legs toward chest and stretch. Repeat by crossing opposite leg.

    Wall Calf Stretch

    • Stand an arm's length away from a sturdy wall, facing the wall. Keep legs straight with feet on floor and slowly lean into wall until you feel a good stretch in the calf muscles. Hold stretch and slowly release to upright position.

    Pike Leg Stretch

    • Stand on comfortable flooring or solid floor mat. Slowly bend over and walk your hands forward with knees bent. Slowly straighten knees and try to keep feet flat on floor. Hold stretch.