4 Simple Stretches to Promote Hip Health

Our hips are one of the largest joints within the body. Classified as a ball and socket joint our hips can move in all directions… rotation (turning inward and outward), flexion/extension (in front of the body and behind the body), abduction/adduction (away and across the body). With poor posture and sedentary lifestyle it’s easy to develop a lack of movement in your hips. Here are 4 simple stretches to help ensure your hips stay healthy and strong.

Butterfly Stretch – The butterfly stretch is very simple. Start by being seated on the floor legs out in front of you. Bring your feet together bending the knees to form a diamond shape with your legs. Once you’ve achieved this position comfortably, but downwards on your knees with your hands or elbows.

Hip Flexor Stretch – Also known as the kneeling lunge, start on your knees with a straight back. Then take one large step forward with one leg forming a kneeling position. The further you step the deeper the stretch. You’ll feel the stretch in the back leg along the front of the thigh and upward into the hip. For extra stretch, keep your back straight and push your hips forward.

Piriformis Stretch – The piriformis muscle is located along the back of the pelvis underneath the large gluteal muscles. This troublesome muscle also can be the cause of a specific type of sciatic pain known as piriformis syndrome. To complete this stretch lay on your back with knees bent 90 degrees. Cross on leg/knee over the other. Then pull the crossed knee towards the opposite shoulder. You’ll feel the stretch into the buttocks of the crossed knee side.

Leg Swing Stretch – The leg swing stretch requires you to stand, usually next to a wall or chair to help support your balance. Stand on one leg, the leg closest to the wall or chair. Stabilize yourself with your hand and simple swing your leg out away from the body and then across the body in front of the other leg.

These simple stretches will keep your hips moving, and promote healthy aging of the hip joints. For best results these stretches should be conducted daily. I personally like to complete a set of 8-10reps, but you can do them as often as you’d like. If you have underlying health conditions involving your hips, these stretches should still be safe to conduct, but it may be necessary for you to have a consultation with a health professional to customise a specific stretchin