One of the most common remedies recommended for hip problems is a series of stretching exercises. Most hip stretches can be done at home without special equipment or guided instruction. Activities such leg swings and low-impact lunges can help people increase flexibility, regain strength, and shorten recovery time from injuries. Hip stretches can also be very beneficial for people who simply want to get into better physical shape. When performed regularly as part of a warm-up or workout routine, stretching the hip muscles can help prevent injury and improve performance.
Doctors and physical therapists frequently recommend simple leg swings to begin building strength and regaining a normal range of motion after an injury or surgery. A person can stand upright and slowly swing one leg forward, keeping a hand on a wall or table for balance. With the knee straight, the leg can be extended as far forward as comfortable, and then steadily brought backward behind the body. After several repetitions, the muscles of the hip and thigh should start to feel looser. Eventually, a person should be able to stretch their leg out considerably farther than at the beginning of the exercise.
Leg swings can also be performed in a side-to-side movement, further increasing the range of motion of the hip joint. With both hands on a wall or table, one leg can be brought outward and across the body without bending the knee. Then it can be brought back to the starting position and extended out to the side. As with the front-to-back leg swings, sideways motion helps the inner thigh muscles stretch and allow more flexibility in the hip joint.
An individual can perform more intensive standing hip stretches when he or she can comfortably bend side-to-side. Standing upright and crossing the left leg over the right, the left arm is raised over the head while the other is kept at the side. The stretcher leans to the right as far as possible, then reverses the process to stretch her other side. The outer leg muscles near the hip stretch and strengthen in time. Regular standing hip stretches can also be performed by healthy individuals as a way to warm up before an activity or a means of gaining more hip flexibility and strength.
Lunges are popular hip stretches that are especially helpful in preparing for a run or a jog. A properly executed lunge begins by taking an upright stance and then slowly stretching forward on one leg until the knee is directly above the foot. After a few seconds, the stretcher can return to standing and repeat the process on the other leg. Maintaining upper body posture is important to reap the maximum benefits for hip joints. Once lunges become comfortable, an individual can twist his or her upper body side-to-side to further improve hip flexibility.
