Top 5 Ways to Stretch your Hip

The hip joint is a ball-and-socket joint located between the pelvis and the thigh bone, or femur. It is one of the most important joints in the human body, providing stability and allowing for a wide range of motion. The hip joint is composed of two main parts – the acetabulum, which is a shallow socket in the pelvis, and the head of the femur, which is a round ball-shaped structure.

One of the biggest benefits of stretching your hip is improved flexibility. Tight hip muscles can limit how far you can move in any direction. Stretching helps to loosen the muscles, allowing you to move more easily with less pain. This is particularly useful if you are a runner, cyclist, or participate in any other activity that requires a lot of movement.

The hip joint is susceptible to injury and degeneration due to its complexity and the amount of stress it is subjected to. Common hip injuries include sprains and strains, labral tears, bursitis, and tendinitis. Osteoarthritis is also a common condition that affects the hip joint, and is caused by the degenerative osteoarthritis “wear and tear” of the cartilage that surrounds the joint. The most common presentation of pain is hip OA, and it is very common in the over 70s, and fairly common in the over 60s. We support a lot of people pre- and post-total hip replacement. In many cases, good physiotherapy can keep the hip going for years. Call us at Surrey Physio on 0208 685 6930 to book either an online, or face-to-face consultation with one of our amazing team members.

Our Top 5 Ways to Stretch your Hip

Hip Flexion Stretch: Grasp the back of your thigh (hamstring) or knee and pull your knee towards your chest. Go as far as feels comfortable, and try to let your leg relax. Using your hands, straighten your leg to return to the start position. This exercise will mobilise your hip joint. Hold the stretch for thirty seconds, and repeat three times each side.

Glute Stretch 1: Sit on the floor, and stretch one leg in front of you. Place your other knee towards your chest, with your leg crossing the straight one. Hold on to your bent leg, and twist to the same side creating a stretch to your gluteal (buttock) muscles. Hold the stretch for thirty seconds, and repeat three times each side.

Leg Swing: Hold on to a table, and swing your leg in front of you and then behind you in a controlled way. It's a great way to dynamically warm up your leg and hip, but also used to gain more mobility to your hip joint. Repeat 15 swings, three times.

Adductor Stretch: Lie on your back, bend your knees, and drop your legs out to the side. You will feel a stretch on the inside of your thighs, known as the adductor muscle group. Hold the stretch for thirty seconds, and repeat three times each side.

Deep Side-Lunge: A deep side-lunge adductor stretch can be achieved by keeping one leg straight, while fully bending the other knee, and squatting down. You may find it easier to rest your hands on the floor to support yourself. Feel the stretch on the inside of your straight leg. Hold the stretch for five to fifteen seconds, and repeat three times each side.

In conclusion, stretching your hip is an important part of exercise therapy and sport. It can help to improve flexibility, posture, and strength, reducing the risk of injury and improving performance. If you want to stay healthy and perform at your best, you need to keep your hip both mobile and strong.

(Physios and Therapists: these videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises Patients: if you are a patient needing advice, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page).