For healthy hips, we need to mobilise and strengthen the hips in all its planes of movement. The stretches below will help to release tension in various muscles that can cause tension around the hips including hip flexors, adductors (inner thighs), glutes, lower back, hamstrings, IT band.
Butterfly Stretch
Sit in a neutral position with weight even over both sit bones. Sit on a block if needed.
Bring the soles of the feet together and as close to you as possible.
Place the hands on the ankles and the elbows on the knees.
Gentle press down with the elbows to open out the hips and stretch the inner thighs.
Runners Hip Flexor Stretch
Start in a four point kneel position. Bring the right foot forwards making ankle is underneath the knee.
Place hands on the floor underneath the shoulders.
Tuck the toes on the left foot under and lift the knee off the floor.
Ensure the left leg is lengthened but not locked out by pushing the hamstring (the muscles at the back of the upper leg) upwards.
Repeat on the other side.
Seated Hamstring Stretch
Sit upright with your legs in front of you knees bent.
Keep your right knee bent and lower it to the floor.
Extend your left leg out to the side ensuring your knee and foot are facing upwards.
Float both arms upwards and then hinge forward at your hip over the extended leg.
Ensure the left knee doesn't lift. Gently flex the foot sending the heel away from you.
Repeat on other side.
Adductor Stretch
Start in a four point kneel position.
Lengthen the left leg out the side. If you have the range of movement, try to get the left foot in line with the right knee.
Slowly lower down on to the right lower leg until you feel a stretch in the inner left thigh.
Repeat on right.
Seated Glute Stretch
Sit with a neutral back on a chair.
Lift the left leg so that the left ankle is resting just above the right knee.
To open out the left hip further, gently push down on the left thigh.
If you can cope with a stronger stretch in the glutes, lengthen out through the spine and hinge forward over the bent leg.
Repeat on other side.
Tensor fascia latae (TFL) stretch
Lie on your back with knees bent and take the feet wide.
Place your right foot just above your left knee.
Holding the legs in this position, drop both legs over to the right so that the weight of the right leg is gently drawing the left leg down to the floor.
Repeat on other side.
Top stretching tips!
Hold each stretch for 30 seconds and make sure to keep breathing! If one side feels tighter than the other, repeat or hold for longer on this side.