7 Top hip stretching exercisesPrevent, correct injuries with hip exercisesHip stretching exercises complete with descriptions and pictures follow. Before getting into these hip exercises, links to our other pages on hip routines, a few words about issue, how to prepare for stretches and advice on how to stretch.
* Umbrella page, benefits of hip exercises .............................................................. If you've undergone any surgery, experienced any persistent pains, muscle or joint problems, consult with your doctor before stretching. Before stretching, lightly warm up. Simply, walking or jogging for a few minutes before stretching should be enough. Do stretches slowly. Don’t bounce. Stretch until you feel a some discomfort. At this point, hold for between 5 to 30 seconds. As you hold, the tension should diminish. If it feels painful, ease off slightly into an easier stretch. After holding the easier stretch, move a little deeper into the stretch until you feel a little more tension again. Hold for 5 to 30 seconds. Only stretch to degree and time that feel good to you. Being relaxed when stretching and concentrating on the area being stretched, are the keys. Breath slowly, deeply, evenly. Obviously, switch sides or legs after completing movement about one side. 
Hip stretching exercises # 1
Stretches the upper hamstrings and hip. Grasp the outside of your ankle with one hand. Use your other hand and forearm to wrap around your bent knee. Pull the leg gently towards your chest until you feel a mild stretch in the back of the upper leg and hip. It may be easier to do this stretch while you rest your back against a wall for extra support. Hold stretch for 10 to 30 seconds. Make certain you pull your leg as one unit so that stress is not placed on the knee. 
Hip stretching exercises # 2Sit with your right leg bent to the back of torso and with your right heel just to the outside of your right hip. The left leg should be bent and the sole of your left foot should be leaning on the inside of your upper right thigh. Do not let your right foot flare out to the side in this position. At this point, slowly lean straight back until you feel a mild stretch in your right quadriceps and front of hips. Let your hands provide balance and support. Hold the mild stretch for 10 - 30 seconds. Do not stretch to the point of pain. 
Hip stretching exercises # 3Straighten your right leg. The sole of your left foot should be nudging the inside of your straightened leg. Lean slightly forward from the hips. Stretch from your hips so stretch works the hamstring of your right leg and back hip. Find a mild position and relax. If you can't touch your toes comfortably simply grab your ankle or calf to help you stretch. Hold stretch for between 10 - 30 seconds. Do not lock your knee. Relax your right quadriceps during the stretch. Your right foot should be upright with the ankle and toes relaxed. 
Hip stretching exercises # 4Touch the soles of your feet together keeping your heels a comfortable distance from your groin. With your hands around your feet, gradually squeeze your abdominals to help you in flexing forward until you feel a mild stretch in your groin. Be sure to bend from your hips and not from the back and shoulders. Try to keep your elbows on the outside of your lower legs for needed support while stretching. Hold an easy stretch for 10 to 30 seconds. 
Hip stretching exercises # 5Sit down with your right leg straight. Bend your left leg, crossing your left foot over your right knee and rest foot to the outside of your right knee. Now bend your right elbow and place it on the outside of your upper left thigh right above the knee. During the stretch use the right elbow to keep this leg still with a little pressure to the inside. With your left hand resting behind you, gradually turn your head to look over your left shoulder. Now, rotate your upper body toward your left hand and arm. As you rotate your upper body, imagine turning your hips in the same direction (remember, your hips won't move because your right elbow is keeping the left leg stable). This should stretch your lower back and the side of your hip. Hold stretch for between 5 - 20 seconds. Remember to stretch on both sides. Breathe slowly, deeply and evenly. 
Hip stretching exercises # 6Now, straighten both legs and relax. Then pull your left leg with your knee aiming at your chest. While stretching, keep the back of your head on the floor, if possible and do not strain. Pulling so that your buttocks is lifted off the floor assures your hips are being stretched. Hold the mild stretch for 10 - 30 seconds. Remember to repeat, pulling your right leg toward your chest. 
Hip stretching exercises # 7Bend your leg and, with your other hand, pull that bent leg up and over your other leg as shown in drawing. Now rotate your head to look toward the hand of the arm that is straight. Your head should be resting on the floor or you could use a small pillow for comfort. Make certain that the back of your shoulders are kept flat on the floor. Now, using your right hand on your thigh., resting it just above your knee, pull your bent leg down toward the floor until you get a comfortable stretch in your lower back and side of the hip. Keep your ankles and feet relaxed. For a greater challenge, straighten your bent leg also. Retain a comfortable stretch for between 10 - 30 seconds on each side. LINKS * Umbrella page, benefits of hip exercises .............................................................. If you liked our page on hip exercises & want to get our helpful info every month, subscribe to our free monthly newsletter: HEALTHY WORLD DIGEST You'll receive anywhere from 5 - 10 healthy “nuggets” of information to get you feeling & looking your best. Just fill in our brief eZine subscription form & start to take charge of your life easily, today, right now. We promise. Click 2 go from hip stretching exercises 2 Home |
