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Hip StretchesThis series of four hip stretches will increase circulation to your hip joints and improve range of motion in your hips. For more stretching information, sign up for the free 6-part e-course Stretching Tips for Safely Improving Your Flexibility and Minimizing Muscle Pain.
Stretch only as far as is comfortable. If you experience pain with any stretch, discontinue it until you discuss it with your healthcare provider. Hip Stretches Hip Flexion. Sit in a chair, facing forward. Holding the seat of the chair with your hands, lift one leg as if you were taking a step. Do not lean forward as the leg is lifting. Keep your abdomen pulled in as you lift for support. Repeat 10-20 times then do the sequence with your other leg. This builds hip strength as well as flexibility. Internal rotation of the hip joint. Still sitting, spread your feet farther apart. With your feet flat on the floor, tilt one knee toward the other, then let it relax back into starting position. Repeat up to 10-20 times on both sides. External rotation of the hip joint. Rest one ankle on the opposite thigh. Lean forward and rest your forearm on the inside of the bent leg. Lean further forward, pressing your forearm into the leg, hold for a few seconds, and then return to starting position. Repeat up to 50 times on both sides. Hip Extension. Holding onto a table or back of a chair, grasp your foot or ankle. Let your knee dangle straight down. Move your thigh backward, then return, repeating on both sides up to 20 times. Note: If grabbing your ankle is too difficult, you can also benefit from simply moving your straight leg backward in the same fashion. Other stretches available on this site: Neck and Shoulder Stretches
Stretching Software for Hip Stretches and More
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