The hip joint (made of 15 muscles and 3 major ligaments) is one of the most important joints in the body, which – when fully functional – allows us to walk, run and jump.
- It supports the whole upper body and also acts as a base of support for the strong muscles of the hip and leg.
- The unique anatomy of the hip makes it both extremely strong and flexible at the same time.
- The hip joint is located where the head of the femur – or thighbone – fits into a rounded socket of the pelvis.
What are some of the hip muscles?
- gluteals (minimus and maximus)
- adductor (inside of thigh)
- iliopsoas (hip flexor)
- lateral rotator
- piriformis (deep muscle under glute max)
- rectus femoris (one of the quadriceps on front of the thigh)
Ref: bodybuilding.com
Time to stretch
Hip mobility is essential for a fully functional body, and a program of stretching should be part of this. Having a strong and stable hip joint is also vital to assist in stabilising the knee joint as well, and so reducing the risk of knee pain and injury.
For an all-over-body basic stretching routine, see 14 stretches on a mat.
Here are 10 hip stretches that I use everyday with clients.
- Focus on your breathing throughout this stretching routine.
- Aim to hold each stretch for 20-30 seconds.
- Breathe in as you move into the stretch and then slowly out.
- Aim to complete the routine at least twice a week.
- For a bespoke personalised program, send a message to Nick
Supine hip stretch
- Lie on your back on the floor or a mat, with knees slightly bent.
- Lift knee in towards your chest, and gently pull in with both hands round the knee.
- If your knees prefer, hold and pull in with hands round (back of) your leg instead.
- Breathe in, and as you exhale, increase the range feeling the stretch in your hip/ groin area.
- Hold for 20-30 seconds and repeat on other side.
Butterfly hip stretch
- Start in seated position; sit tall with your chest raised and soles of feet flat together.
- Inhale and as you exhale, gently push knees away towards floor (maintaining your upright posture).
- Feel the stretch in your hips and adductors (inner thigh).
- Start with a small range and progress with knees towards floor if your flexibility allows
- I have poor flexibility here so not a great example (but this shows I need to do this stretch more often)
Seated hip/ figure 4 stretch
- Start in seated position with knees slightly bent and hands behind you.
- Cross one leg over opposite ankle (makes a figure 4 shape) maintaining tall posture – chest high.
- Feel the stretch in your hip (and in the deeper piriformis muscle under glute max).
- To increase the stretch bring foot on floor closer in towards body, or lift chest and sit up taller, keeping your back straight.
- Hold for 20-30 seconds. Repeat other side.
All about your hip flexors
Kneeling hip flexor stretch
- Start in kneeling position hands on hips.
- Back knee beneath hip on floor (on cushion if required), front foot heel beneath knee.
- Inhale and, with an upright posture, gently push your hips forward (exhaling as you go) until front knee has (approx) 90 degree bend.
- Avoid bending from hips, pushing too far forward, or arching lower back. Feel the stretch in hip flexor – front of hip – of back leg. Increase stretch with arm held up high.
- Hold for 20-30 seconds. Repeat other side.
Standing hip flexor stretch
- In standing position, place one foot flat on a bench or chair in front of you; bring your arms up straight ahead.
- Inhale and, with an upright posture, gently push your hips forward (exhaling as you go) until front knee has (approx) 90 degree bend.
- Avoid bending from hips, pushing too far forward, or arching lower back.
- Feel the stretch in hip flexor – front of hip – of leg on the floor.
- Hold for 20-30 seconds. Repeat other side.
Supine hip flexor stretch/ bench or bed
- Lie on your back on a long bench, or edge of sofa/ bed.
- Angle your body and hips, so that one leg is stretched out with back of heel on the floor.
- Pull in other knee with both hands. If your knees prefer, hold with hands round (back of) your leg instead.
- Breathe in, and as you exhale, increase the range feeling the stretch in your hip/ groin area of the outstretched leg.
- Hold for 20-30 seconds and repeat on other side.
90/90 hip stretch
- Sit on floor with both legs bent to 90 degrees.
- Place one hand on floor in line with forward hip, other hand lightly gripping other ankle.
- Tip your pelvis forward (like a bowl pouring liquid) and gently push your butt backwards.
- Keep your head and chest up as your move forward over the front leg – maintain neutral curve in lower back (flat).
- You should feel a comfortable stretch in your outer thigh and hip – inhale and press front knee and ankle into the ground (hold for 5 secs). Exhale and – if comfortable – move a bit deeper into the stretch.
Feldenkrais hip/ pelvis integrator
- Lie on your back and bend your left leg, with your left arm at your side.
- Gently push down into your left heel, and raise up your left hip – start off with a small movement and gradually increase, over 10 to 20 repetitions (one vertebrae at a time).
- As you lift and start to roll onto your right side, bring your left arm across your body and over your head, touching the ground above your head.
- Relax into the movement, breathing slowly. With each rep allow your hip and chest to open up.
- Repeat on opposite side.
Mckenzie Press-up
- Lie facing the floor. Place your hands palms down just outside top of your shoulders.
- Exhale and push yourself up, keeping pelvis on the floor.
- Feel a stretch at front of hip (flexors). Relax your lower back and butt.
- Inhale and lower back down.
Prone hip flexor/ quad stretch
- Lie on your front resting your head on one arm.
- Grab other heel/ ankle and pull foot in towards butt.
- Breathe in, and as you exhale increase range, feeling the stretch in front of hip (hip flexor) and quadricep.
- Hold for 20-30 seconds. Repeat other side.
References
- How to Eat, Move and Be Healthy – Paul Chek
- Manual of Stretching Anatomy (Global Book Publishing)
Join our VIP 12 week challenge!
A fresh round of my 12 Week Transformation online program is about to start (I’m so proud to bring you this – a thorough but simple blueprint to making real and lasting improvements to your health and fitness. Delivered in a format that is flexible to your lifestyle).
Here’s the extra good bit: join us for this round by July 20th 2020 for some freebies!
* two complimentary PT sessions (face to face or online) AND
* three of my most popular eBooks!
Starts Monday July 27th!
Click on the link above for all the details, or contact Nick.