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How to Stretch Your Hip

Fitday Editor

Knowing how to stretch your hip can be crucial for those who suffer from lower back pain and limited movement, as tight hips are often a primary cause of lower back pain. Here's how to stretch your hip.

1) Stretch Your Adductors

To stretch your hips you'll need to stretch the muscles of the quadriceps, the hamstrings, the glutes and the groin. Start your hip stretch in the adductors, or groin muscles.

The butterfly stretch is a very good adductor exercise. Sit upright on the floor with your knees flexed and the soles of your feet together. You can lean on a wall or sit on a cushion if you like. Push both bent knees gently toward the ground with your hands; hold the stretch for 20 to 30 seconds and repeat it two or three times.

2) Stretch Your Hamstrings

Tight hamstrings are often the cause of lower back pain. To stretch your hamstrings, stand before a step stool, a stairwell or even a chair. Rest your heel on it, keeping your knee and spine straight. Lean forward, maintaining good posture, until you reach the desired stretch; hold the stretch for 20 to 30 seconds and repeat it two or three times.

3) Stretch Your IT Band

The IT Band, or Illiotibial Band, is a muscle that runs around the outside of your pelvis. Stretch it by standing near a wall, with one hand on the wall for support. Cross one foot in front of the other. Gently move the inner hip closer to the wall until you feel a stretch in that hip.

4) Use Lunges to Stretch Your Quads

Stretch your quads in a lunge position, with one knee resting on the ground and the other bent at a 90 degree angle. Shift your weight onto your front leg until you feet a stretch in the quads of the other leg.

5) Stretch Your Glutes

Stretch your glutes by lying flat on the floor, with your legs bent and your feet flat. Cross one ankle over the opposite thigh and use your arms to pull that thigh toward your chest.

6) Hold and Repeat Each Stretch

Hold each stretch for 20 to 30 seconds and repeat each stretch two or three times.

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