Static Stretching for Hips

If you play a sport that requires strong hip rotation -- such as golf, tennis or baseball -- you probably appreciate the need for flexible hips. But hip flexibility is important in your everyday life as well. For example, many hip muscles help support your lower back. Your lower spine is more vulnerable to injury if your hip muscles lack flexibility, so stretching all the muscles that surround your hips can pay large dividends, on the playing field and off. Static stretches -- in which you hold your position, without moving, at the peak of your range of motion -- can help improve your flexibility.

Instructions

    • 1

      Lie face up on the floor to stretch the gluteus maximus muscles on your butt, behind your hips. Raise your left leg so both your hip and knee form right angles and your left shin is parallel with the floor. Cross your right leg over your left so your right ankle rests on your left thigh, just below the kneecap. Reach past your right leg to grip your left thigh, interlocking your fingers a bit below the knee. Pull your left leg toward your chest until you feel the stretch in your right hip. Hold the position for 30 seconds, then repeat the stretch on the opposite side.

    • 2

      Stretch your hip abductors by performing a lying crossover. Lie face up with your arms out to the sides, palms down, and your legs straight and flat on the floor. Raise your left leg straight up in the air, then rotate your body as you lower your leg to your right, so your left foot touches the floor near your right hand. Keep both legs fairly straight throughout the stretch, although your knees can flex. When your left foot reaches the floor you should be lying on the right side of your torso and right leg, but both arms should remain in their starting positions. If possible, keep both shoulders on the floor as well. Hold the stretch for 30 seconds, then repeat with the right leg.

    • 3

      Perform a front lunge to stretch your hip flexors, particularly the iliopsoas muscles at the sides and back of your hips. Stand straight, then lunge forward with your right foot, keeping your torso erect. Squat a bit and push your hips forward so your right thigh is almost parallel to the floor while your left leg is fairly straight. You’ll feel the stretch in your left hip. Keep your right foot flat on the floor but lift your left heel as you lunge forward. Don’t let your right knee pass the tip of your right foot. Maintain your position for 30 seconds, then repeat the stretch with your left leg lunging forward.

    • 4

      Stretch your hip adductors by sitting on the floor, bending your knees and bringing the soles of your feet together, as close to your groin as you can. Hold on to your feet just above your toes, then rest your elbows on your legs, as close to your knees as possible. Use your elbows to press your knees down gently, until you feel the stretch in your inner thighs. Hold the stretch for 30 seconds.