Hip Stretches

Hip stretches, just like any other stretching exercises, should be performed regularly to make the hip joints flexible, strong and to improve the blood circulation in that area. They are especially recommended to runners and pregnant women, to increase their flexibility and to people with bursitis, to help them heal faster. So if you are planning to include some stretching exercises in your workout routine, then given below are some of the most useful ones.

Hip Stretches

For Flexibility
Sit on a chair like you normally do, with your back straight. Hold the seat of your chair with hands and lift one of your legs from the ground. The leg should be lifted in such a way as if you are going to take a step. Also, take care that when you lift your leg, you should not lean and your back should remain straight. Repeat this exercise twelve times and then do the same with the other leg.

For Runners
Hip flexor muscles need to be stretched after every running session to keep them flexible as they play a major role in lifting the legs up when a person is running. So, here is a simple stretching exercise for hip flexor muscles. Take the lunge position, i.e. with your right foot forward and the knee making a ninety degree angle, and the left leg at the back totally straight. Keep the toes facing forward and the upper body totally straight. Keep your hands on your right knee and extend your hips forward. If you are doing the exercise right, you will feel a stretch at the back of your leg, from the thigh to the hip. Hold this position for twenty seconds and then come back to normal. Repeat the same exercise on the other leg.

For Bursitis
For people with bursitis, doctors generally recommend cross leg pulls and outer thigh stretches. For doing cross leg pulls, sit on a chair. Cross the affected leg on top of the other leg, while keeping your back straight. Next, holding the knee, gently pull the leg in the opposite direction. Do not lift your hips or move your pelvis when you do this. Hold on for ten seconds and then rest. Repeat this exercise fifteen times.

For doing outer thigh stretches, stand with your side facing the wall, while keeping your hand on the wall. Maintain one arm's distance from the wall. Your affected leg should be the one which is near the wall. Next, cross your affected leg behind the other one, while keeping both your feet straight on the ground. Putting all your weight on the affected leg and bending your elbow, lean towards the wall. This should stretch your hip as well as one side of the body.

Hip Stretches for Pregnant Women

Hips stretches are very useful for pregnant women as they help in keeping the muscles limber and thus making it easier for a pregnant woman to spread her legs for the delivery of the child. A simple exercise for pregnant women is to stand at the bottom of a staircase and holding the railing with one hand for support, lift the right leg and place it on the second stair. Bend your right knee when you do his, keeping the left leg straight. Now lean a little forward on the right leg, keeping the upper body straight. Hold on for ten seconds and then repeat the same exercise with the other leg. Do this at least five times, you may do more if you feel comfortable.

To make these stretches even more useful, pregnant women and those with bursitis can consider taking a hot water bath prior to undertaking these exercises as the heat helps in preparing the tissues for stretches. Hip stretches are not only meant for people who have a problem in their hip and thigh muscles, they can be carried out by anybody who wishes to improve his overall flexibility and physical health.