Do you sometimes feel a sudden pain flit through the lower back just as you are about to get up from the chair? Or as you are about to bend you find that your entire waist has become rigid, and you are unable to bend without considerable discomfort. This is because of the lack of exercise and your sedentary lifestyle, that the hip muscles have become less flexible. For many people the end of the day not only brings relief from the work, but it also leaves one with headaches and back pain. This is especially true for those who have to sit at office the whole day with very less physical activity. Back pain or pain in the thighs and knees can also result from any physical overexertion. If it is not addressed then the pain can also become chronic. That is why exercises for the hip are absolutely necessary. The hip region takes the entire burden of the upper body and so, it is more likely to get stressed out. So, to strengthen your hip, and also keep your entire body in top shape stretches for the hip are especially effective. Since, the hips provide flexibility to the body these stretches are also necessary to enhance the strength of the flexors and hamstrings. Moreover, regular exercise of the hip increases the circulation of this region, and keeps you safe from developing any sort of pain in the lower back, thighs, and knees. To know more on hip stretching exercises, read below.
Hip Stretching Exercises
- Sit down on a chair. With the hands, hold the chair and then lift one leg as if taking a step.
- While lifting the leg sit back straight without leaning forward.
- Also while lifting you should pull the abdomen inwards.
- Lift the leg and put it down. Repeat for 20 times and start the sequence with the other leg.
- This exercise is very good in providing flexibility and strength to the hip muscles.
Hip Joint Rotation (Internal)
- Sit down on a chair and spread the feet as far apart as it can go. Keep the feet flat on the floor.
- Now tilt one knee towards the side so that it comes towards the other knee. Keep the feet firmly placed on the floor.
- Hold the position for some time and then bring the knee back to the starting position. Repeat for at least 20 times and then do it for the other knee.
Hip Joint Rotation (External)
- Sit on a chair and then spread the feet far apart. Then put one ankle on the thigh of the leg opposite to the ankle.
- Then bend forward so that you can rest the forearm on the inside of the bent leg. Lean forward as much as you can so that you can press the forearm into the leg.
- Hold this position for a few seconds and then go back to the starting position. Do this for 30 to 50 times. Then repeat for the next leg as well.
- Sit on the floor with the legs splayed. Bring the feet inwards so that the heels come together and using your hand, hold the toes.
- Now, push the knees towards the floor and hold that position for 30 seconds. Do this stretch for four to five sets.
- Sit down on the floor and keep the legs stretched out at 45 degrees.
- Keep the knees straight and then bend over one of the legs trying to touch the toes.
- When you hold the toes stay in that position for 30 seconds and then do it for the other leg. Perform four to five sets of such stretches.
Standing Hip Stretch
- Stand on your feet keeping them at a shoulder width.
- Now, step one foot to the side at about two times the hip width.
- Move over to the side bending the knee so that you feel a stretch in the inner thigh of the other leg.
- Hold that position for 30 seconds and then do it for the other side.
- Repeat for five to seven for both the legs.