There are a number of great stretches for your hips. Here are a few of my favorite.
Iliotibial band (ITB) stretch
The iliotibial band (ITB) is a band of tissue that runs along the outside of your hip, thigh and knee. To stretch your ITB:
- Stand near a wall or a piece of sturdy exercise equipment for support.
- Cross your left leg over your right leg at the ankle.
- Extend your left arm overhead, reaching toward your right side. You'll feel a stretch along your left hip.
- Hold for about 30 seconds.
- Switch sides and repeat.
Knee-to-chest stretch
The knee-to-chest stretch focuses on the muscles of your lower back. Don't do this stretch if you have osteoporosis because it may increase the risk of compression fractures in your vertebrae.
To do this stretch:
- Lie on your back on a firm surface with the backs of your heels flat on the floor.
- Gently pull one knee up to your chest until you feel a stretch in your lower back.
- Bring the knee as close to your chest as comfortably possible.
- Keep the opposite leg relaxed in a comfortable position, either with your knee bent or with your leg extended.
- Hold for about 30 seconds.
- Switch legs and repeat.
Gluteal Stretch
Lying on your back, using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip (Figure 5). Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain-free.
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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.