Hip Stretching Exercises 


 Buttocks and Hips Cross-legged Stretch
(Piriformis Stretch)


Stretches the muscles of the buttocks and hips.

Equipment
Exercise mat.

Exercise Technique

  1. Lie on your back with your knees bent about shoulder-width apart and your feet flat on the floor.
  2. Cross your left ankle over your right thigh and bring both knees into your chest.
  3. Bring both hands behind your right thigh and gently increase the stretch in your left hip and buttocks by bringing your legs closer to your chest.
  4. Hold for twenty to thirty seconds.
  5. Repeat on the other side.

Performance Tips

  1. If you have very tight muscles, there is no need to use your hands to pull your legs towards your chest. Just keep them over your hips.
  2. If you feel discomfort in the knee joint of the leg that is crossed, bring the knee inward towards the center of your body instead of keeping it in outwardly rotated position. If there still is discomfort, avoid this stretch altogether.
  3. Keep breathing as you hold the stretch.






Crossover Stretch

Equipment

Exercise mat.

Exercise Technique:
  • Lie on your back on a mat.
  • Bring the right knee into the chest while leaving the left leg straight on the floor.
  • Place the left hand on the knee and the right arm on the floor at shoulder level.
  • Slowly bring the knee sideways to the left. Be sure and leave the right arm on the floor to feel the stretch in the chest.
  • Hold for fifteen seconds. Remember to keep breathing.
  • Slowly return to the center and do the other side.

Performance Tips
  • Move slowly to avoid jerking the spine.
  • Only bring the knee down sideways as far as is comfortable for you.
  • Keep breathing as you hold the stretch.

Repetitions
Hold the stretch for 10 to 15 seconds. Do the other side.




Folded Side Bend


Stretches the sides of the torso.

Equipment
Exercise mat

Exercise:

  • Sit on your heels with your arms in front of you.
  • Keeping your hips stationary, slowly bend at the waist as you walk your fingers on the floor.
  • Hold the stretch for 15 to 30 seconds.
  • Walk your fingers back to the middle then repeat the stretch on the other side.

Performance tips:

  • Avoid this exercise if it bothers your knees.
  • Keep your hips steady in place as you bend sideways with the waist.
  • Try to look behind you as you hold the stretch.
  • Avoid holding your breath as you maintain the position of the stretch.
Repetitions:

Do one to three times.







Pretzel Stretch
(Iliotebial Bend Stretch)

Stretches hips and buttocks. There will also be a slight stretch in the front of the shoulders.

Exercise:

  1. Sit with your right leg crossed over your bent left leg.
  2. Use your left forearm to press your right knee close to your torso.
  3. Turn your torso to look over your right shoulder with your right hand on the floor behind you.
  4. Hold the stretch for 15 to 30 seconds. Continue breathing normally all throughout the stretch.
  5. Repeat on the other side.

Performance Tips:

  1. Sit tall with the torso lifted, natural curve in the lower back.
  2. Keep weight on both "sit bones".
  3. Always make sure to stretch after a workout so that your muscles are warm.
  4. There is a tendency to restrict depth of breathing when in a twisted position. Avoid this by consciously expanding your ribcage as you inhale.





Split Leg Lean Back

This exercise stretches the front of the hips and thighs and the calves.

Equipment
None

Exercise Technique
1. Stand with legs apart in a split stance. Both feet should be facing forward. Arms in front at shoulder level.
2. Bend the knee of the leg behind and lean backwards at the hips.
3. Hold the stretch for the desired length of time.

Performance Tips
1. Narrow or widen your stance by adjusting your back leg if you feel you need less or more of a stretch.
2. Feel as if someone was pulling you forward from your hands while you are leaning backwards.
3. Continue breathing evenly and deeply.

Repetitions
Hold stretch for at least 10 seconds.


Swiss Army Knife Stretch

This yoga-inspired stretch is called the Swiss army knife because that's exactly what you look like. It stretches the hips, torso and chest.

Equipment
Exercise mat

Exercise technique

  • Lie down with legs straight and arms at shoulder level.
  • Bend your right knee and twist lower body to the left. Straighten your leg if you want to.
  • Take your left arm to your ear.
  • Look to the right.
  • Hold for 10 to 30 seconds.
  • To get out of the position, reverse the sequence. Look at the ceiling, return your left arm to shoulder level. Bend your right knee. Slowly untwist your lower body and straighten your leg.
  • Do the other side.

Performance tips

  • Move slowly in and out of the exercise.
  • Pay attention to how your body feels. If you sense any kind of twinge in the lower back, do not do this exercise.



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