The hip area is often neglected when we exercise or do daily activities. For people who have to sit for long hours every day, the hip muscles can become very stiff, leading to sciatica, lower back pain, and knee pain. Muscle tension and pain can be relieved by stretching the piriformis and hip flexors. The piriformis muscle is a pear-shaped muscle that extends from the bottom of the spine through the sciatic nerve to the femur. The piriformis and other hip rotators rotate the leg outward and keep the hips on the same level. This muscle also serves to protect the knees and back. To keep the piriformis muscle working properly, do the following stretching exercises daily to flex the hip area.
Step
Method 1 of 4: Sitting Hip Stretch
Step 1. Sit on the floor on an exercise mat or soft rug
Wear a shirt that is stretchy and not too tight to feel comfortable while stretching.
Step 2. Bend your knees to the side as if you were sitting cross-legged
Try to bring the outside of your leg to the floor as much as you can.
Step 3. Bring your feet together and pull them as close to your groin as possible
Step 4. Sit up straight, extending your back and lower yourself to the floor until you feel a stretch in your inner groin
Step 5. Maintain this posture for 30-60 seconds
Rest for 30 seconds and then repeat the above movement. Hold on longer if your hip muscles are more flexible and you can lower your body.
This move is especially useful for practicing sideways or forward splits
Method 2 of 4: Lying Hip Stretch
Step 1. Lie on your back on a mat or bench to do weight training while straightening your legs
Step 2. Bend your right knee and hold your right hamstring near the knee crease
Step 3. Pull the right thigh as close to the chest as possible
Step 4. Hold this position for 10-30 seconds then slowly move your right thigh away from your chest again
Step 5. Lower your right foot to the floor and slowly straighten it
Repeat the same movement with the left leg to stretch the left hip.
Step 6. Repeat the above movement 2-3 times for each side with a longer stretch duration
Method 3 of 4: Kneeling Hip Stretch
Step 1. Kneel on the floor using a pillow or mat as a base
Place the sole of your right foot forward so that your right knee forms a 90° angle.
Step 2. Retract your left hip to relax the hip flexor muscles for stretching
Grasp your right knee while straightening your back.
Step 3. Keeping your left knee on your knees, step your right foot slightly forward into a lunge to stretch your left hip and thigh
Grasp your right knee while straightening your back. Align the left calf with the right thigh. Maintain this posture for 10-30 seconds.
Step 4. Return the right leg to its original position
Lower your right leg into a kneeling position on a pillow or mat. Do the same movement by stepping your left foot forward.
Step 5. Do the stretch twice for each side and hold 10-30 seconds in each posture
Stretch longer if your hip muscles are more flexible.
Method 4 of 4: Standing Hip Stretch
Step 1. Find a horizontal table or post at hip height
Make sure the condition of the table or pole is sturdy enough if pressed by heavy objects.
Step 2. Stand on your left foot and bend your right knee and place your right foot on the table
Step 3. Lower your right knee onto the table so that your right calf is in front of your left hip
The right knee should form a 90° angle.
Step 4. Support your body by placing your palms on the table next to your right knee and right foot while standing straight
Step 5. While exhaling and straightening your back, try to bring your chest closer to your right leg as much as you can
Keep both sides of your hips the same height and straighten your left knee.
Step 6. Hold this position for 10-30 seconds then slowly return to the starting position
Do the same movement with the other leg. Do this stretch 2 times for each side. When your hip muscles are more flexible, hold on for 30-60 seconds.
Tips
- Breathe deeply during stretching to prevent muscle stiffness and increase blood pressure so you can get the maximum benefit of stretching.
- Don't push yourself when you stretch. Instead of increasing flexibility, stretching your muscles beyond your ability will result in injury. Stretching is more beneficial if you practice more often and stay in a certain position longer, even if you only do light exercises.
- Recognize muscle stiffness. The condition of the two sides of the body may not be the same because one side may be stiffer than the other. To give both sides of your body the same flexibility, stretch the muscles longer and do more movement to work the weaker or stiffer side.
- While all stretching exercises can increase muscle flexibility, the results will be different if each posture is held longer and done more often because this can significantly increase flexibility over time.
- If you're practicing hip stretches for splits, combine the exercises in this article with splits so you'll be able to do side and forward splits in 6 months to 2 years.
