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, they can move in all directions: rotation (turning inward and outward), flexion/extension (in front of the body and behind the body), and abduction/adduction (away and across the body). However, it’s easy to develop a lack of movement in your hips with poor posture and a sedentary lifestyle. Here are 4 simple stretches to help ensure your hips stay healthy and strong:
The butterfly stretch is very simple. Start by being seated on the floor with your 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, put light downward pressure on your knees using your hands or elbows.
Hip Flexor Stretch
The hip flexor stretch is also known as the kneeling lunge. Start in a kneeling position with a straight back, then take a large step forward with one leg. 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 an extra stretch, keep your back straight and push your hips forward.
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 at 90 degrees. Cross one leg/knee over the other, and then pull the crossed knee towards the opposite shoulder. You’ll feel the stretch into the buttocks on 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 the leg closest to the wall or chair. Stabilise yourself with your hand and simply swing your leg out away from the body, and then across in front of the supporting leg.
These simple stretches will keep your hips moving and promote vitality in the hip joints. For best results, these stretches should be conducted daily. I recommend completing a set of 8-10 reps, but you can do as many as you’re comfortable with.
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 stretching routine that’s unique to your particular issue.
To book an appointment with Dr Scott please call 3482 2637 or click here to book an appointment online.
By: Dr Scott Walton (BSc. DC) Chiropractor, Wellspring Chiropractic at North Lakes, Brisbane.