How to Gain Flexibility in Your Hips

How to Gain Flexibility in Your Hips

During routine exercise and a daily work schedule, hips are often overlooked. Unfortunately for people who work at a desk for hours a day, the hip muscles can be extremely tight, causing sciatica, lower back and knee pain. Stretching the piriformis muscle and hip flexors can help relieve tension and pain. The piriformis muscle is a pear shaped muscle that begins at the base of the spine and extends through the sciatic notch to the femur. The piriformis and other hip rotator muscles allow you to turn your legs outward and keep proper hip alignment. They also protect your knees and your back. You can keep these muscles working properly by incorporating hip stretches into your daily routine. See Step 1 below to start learning how to gain flexibility in your hips.

1. 

   Sit on an exercise mat or soft, carpeted surface. Make sure you are wearing loose-fitting or elastic clothing for these stretches.

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   Bend your knees out to the sides as though you were going to sit cross-legged. The outside of your legs should be flush with the floor at all times.

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   Place the bottoms of your feet together and bring them toward your groin, on the floor, as much as possible.

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   Sit up very straight and lean forward until you feel a stretch in the inner sides of your groin.

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   5 Hold the stretch for 30 to 60 seconds. Rest for 30 seconds and repeat. Increase the duration of the stretch as you become more flexible and are able to bend further forward.
   • This exercise is especially helpful to anyone training to do side or front splits.

1. 

   Lay flat on your back on either an exercise mat or a weight bench. Your legs should both be as straight as you can get them.

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   Bend your right leg, and then put both hands behind the back of your right thigh, near your knee.

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   Pull your thigh in toward your chest.

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   Hold your thigh in place for 10 to 30 seconds. Slowly return your right leg to the bent position.

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   Gently straighten your right leg, and then bend your left leg. Repeat the stretch on your left side.

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   Repeat the stretch 2 to 3 times, working toward holding the stretch for a longer period of time.

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1. 

   Kneel with your left leg on a pillow or cushioned mat on the ground. Your right leg will be in front of you, bent with your foot parallel to your hip.

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   Flex your left buttock. The act of flexing this muscle will relax the hip flexor so it can be stretched. Place your hands on your right knee and keep your back straight.

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   Bring your right leg back to return to the neutral starting position. Bring the right knee in so that you are on your knees on the pillow, and then switch legs, bringing your left leg forward.

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   Find a table or bar that is at your hips' height. It should be a very sturdy table.

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   Put your weight on your left leg and bend your right knee and place it on top of the table.

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   Turn your right knee so that your right knee is in front of your right hip but your right foot is in front of your left hip.

   3 Your right leg should be at a 90 degree angle.

4. 

   Support yourself by placing both hands on the table to the side of your right knee and right foot. Stand up very straight.

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   Exhale and slowly bend forward toward your right leg, while keeping your back straight. Keep your hips level and your left leg straight.

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   Hold the stretch for 10 to 30 seconds, and then return to neutral position slowly. Switch legs and repeat with your left leg. Do this stretch twice on each side. As you gain flexibility, hold the stretch for 30 to 60 seconds.

• How many days do I have to do these stretches?
  • It depends on how flexible you are. Do this stretch routine once a day. Try not to injure yourself by overdoing it. Not everyone can get flexible in one month, like I said, it just depends on your skill level. So try to be patient with this and you'll be flexible in no time.
• How long does it take to get to the splits?
  • It depends on your persistence and your natural flexibility. Generally, if you stretch at least three times per day and hold it for 10-15 seconds, you should get it in within a few weeks.
• I have pain from my hip to my knee and a numb sensation in my toes. Will these exercises help me or is it something else?
  • What I would do is probably keep on doing my daily exercise for one week or so, but if it is not going away you either need to take a break from everything that you are doing and relax a bit or go to the doctor to get checked out.

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