How to Stretch Hip Joints

Stretching your muscles and joints is important to perform before physical activity. Properly stretching can prevent injury or help to rehabilitate an injured part of the body. Hip joints can be stretched using a few methods that are popular and helpful.

Instructions

  1. Hip Stretch

    • 1

      Choose a spot on the floor that is big enough to lye down on. After you have chosen a space that is roomy enough, get down on all fours with your knees and the palms of your hands contacting the floor.

    • 2

      Place the tops or your feet on the floor with your toes pointing backwards. This will be done while you are still down on all fours. Make sure your arms remain straight.

    • 3

      Relax your back letting it curve towards the floor. Keep your knees bent at a 90 degree angle, spreading them apart at a comfortable range.

    • 4

      Begin to slowly motion backwards as if you were going to sit on your calf muscles until you feel a comfortable stretch. While doing this keep your feet firmly on the ground and pause as long as you wish.

    • 5

      Return to the starting postion after you have stretched your hip joint and repeat as necessary. To get a better stretch try to rock further back the next time.

    The Hip Flexor Stretch

    • 6

      Position yourself next to a wall or a surface to steady yourself. Be sure that the area allows you enough space to stretch out.

    • 7

      Kneel down on one knee. The hip you are going to stretch will be the knee you place on the ground. Place the other leg out in front of you with your foot flat on the floor, bending from the knee at a 90 degree angle. Be sure to keep your hips direclty over the knee on the ground for the time being.

    • 8

      Keep your back straight and your eyes facing forward. Steady yourself if need be with a hand on the wall next to you.

    • 9

      Lean forward slowly while your pelvis remains in place. The knee of the leg out in front of you should bend slightly while you are motioning forward. The knee on the ground should remain firmly in place while only allowing the upper thigh portion to move forward.

    • 10

      Hold this position as long as you wish stretch only as far as you feel comfortable. Switch sides and repeat the steps in order to stretch both hips evenly.