Improve Hip Flexibility and Range of Motion

Stretching can be done at any time of the day, and ideally is performed multiple times per day if you are really stiff. Little bits throughout the day is better than one long stretch session.

Hold stretches for 30 seconds.

1. Hip flexor stretch in half kneeling: Kneel on one knee and tuck your tailbone down, flattening the lower back and drawing the abdominals in. If you feel a stretch here, hold this position. If you need more stretch, shift your weight forward without arching your low back. You should feel a stretch in the front of the hip, thigh and maybe abdomen. 
2. Hip flexor stretching with a chair: This version can be done by putting your foot up on a sturdy surface of any reasonable height. It’s a great portable option (think rocks, stumps if out hiking or your open car door if on a long drive). If balance is a challenge, place a chair in the doorway and hold onto the door frame. Tuck your bottom under and shift your weight forward. Keep your abdominals tight. You should feel a stretch in the front of the hip, thigh and maybe abdomen. 
3. Hip rotator stretching: Lie on your back and allow your knees to fall to one side. It’s okay for your lower back to lift off the floor a bit - but this stretch is to improve your hip rotation - it is not a spinal twist - so keep the back rotation to a minimum. If this is easy you may cross your knees and allow the weight of the top leg to apply overpressure to the bottom stretching leg. You should feel stretching deep in the outer (right) hip (as shown).  

The exercises below primarily strengthen the hips while asking the core to stabilize the body. How do I know I’m using my core? Make sure you are breathing diaphragmatically. The diaphragm is part of the deep core, and if you are using it, you are using your deep core!

Tip: With any exercise, slow it down, hold the challenging position and take four diaphragmatic breaths for an unexpected challenge.

1.  Side planks: lying on your side with legs extended and elbow under shoulder, lift your hips so you are balancing on your elbow and feet. Your supporting shoulder blade should be actively pressing into your back; look straight ahead. You should feel the muscles on the outer hip and abdominals closest to the ground working. Hold as long as you can maintain your form and your breathing.
   1. Make it easier: bend your knees and balance on your elbow and knees. 
   2. Make it harder: slowly lower your hips to the ground then bring them back up. 
2. Lunge with rotation reach: standing in a high lunge position, squat down and turn toward the front leg. 
   1. Make it easier: Balance in half kneeling and practice rotating your trunk toward the front leg. Keep shoulders relaxed, breathe and don’t fall over! 
   2. Make it harder: hold a medicine ball to increase the challenge.
3. Retro walk with resistance: with a band around your ankles, and right foot in front of left, shift your left hip back, bend your left knee and hold that position as you swing your right leg in a semi circle so it lands behind your left. Repeat on the opposite side. 
   1. Make it harder: do this walking backwards up stairs. 
   2. Make it easier: bring the band up to around your knees or remove it completely.

Andra Eisz is a physical therapist at Barton’s Center for Orthopedics & Wellness. Learn more about Barton’s rehabilitation, physical therapy and sports performance services at BartonOrthopedicsAndWellness.com or by calling 530.539.6600.