Hip Stretches for a Myofascial Release After a Baby

Between the morning sickness, swollen ankles and sore back, general discomfort during pregnancy is a given for most moms-to-be. Fortunately, most of these aches and pains end when the baby is born. However, if you’re dealing with residual chronic hip pain after your little one has arrived, you need to take action. There are several different options for combating this problem, and incorporating some simple stretches, exercises and massages will result in myofascial release, restoring your pre-baby hip muscles and getting you on the path to pain-free living.

Instructions

    • 1

      Perform dynamic hip stretches to work these and surrounding muscles and tissues to battle pain in this area. Try high knees and butt kicks, which focus on hip flexion and extension. Bring knees forward and up to hip level for high knees, and kick your feet back toward your rear for butt kicks.

    • 2

      Incorporate carioca, which relies on lateral leg movements with hip rotations, to work your hips even more. Start by moving your left leg to the side, then bringing your right foot in front of the left, moving the left leg out again, then bringing the right foot behind the left so you are alternating front to back movements.

    • 3

      Do static hip stretches in conjunction with dynamic movements, but be sure to do these after your muscles are already warm. Start by lying on your back with your knees bent, then bringing one leg up and resting that calf on the opposite knee. Pull your raised leg to you, bringing that knee to the opposite shoulder so you feel the stretch on the outside of that hip.

    • 4

      Move into a seated gluteal stretch by sitting on the floor with your legs extended in front of you. Bend one knee and bring that foot to the outside of the opposite leg, keeping that knee close to your torso and feeling the stretch in your hip and rear.

    • 5

      Invest in massages designed for myofascial release if you can, but if you don’t have the time or budget for this, use an inexpensive foam roller or ball to loosen your muscles and reduce hip pain. Place a foam roller on the floor and position one hip on top of it so you’re lying on your side on top of the roller. Using your elbow for leverage, gently roll your hip back and forth across the roller to activate myofascial release.

    • 6

      Position the roller to other areas that could contribute to hip pain, like your glutes, and perform the same movement. Target more specific painful areas with a sturdy ball. Place the ball underneath the trouble spot, then relax around it so the pressure from the ball is working that area. Hold for 30 to 60 seconds.