Exercises for Hip Pain – Strengthen, Stretch, and Support The Hip

People commonly suffer from muscle imbalances in the hip that cause minor and major disturbances in their movements and bodily health.

If you are experiencing unusual tightness, pain or even a dull ache in your hip muscles, or even knee pain, you need to treat yourself with a series of beneficial hip stretches that address your problems.[01]

At times, our daily routine and habits can cause disturbances and imbalances in our hip muscles, for instance, individuals who sit at their desk all day long tend to experience tightness in their hip rotators and flexors, along with a weakness in their gluteal muscles.

If these ailments are ignored and not effectively addressed, it can cause severe disturbances in spinal stability, posture, movements, and gait.

In order to walk normally, one requires 30 degrees of flexion and at least 15 degrees of hip extension, and when the hip flexors are tightened, then the body is forced to make certain compensatory movements to facilitate walking, and these movements occur from the lower back, which leads to premature disc degeneration and back pain.[02]

Important to NoteLike all other joints in the human body, if the hip joints are not stretched and strengthen to their full range regularly, the body can lose mobility, along with causing serious spinal and bone damage.

In this article, we will help you strengthen and stretch your hip flexors and muscles with a series of incredibly beneficial hip stretches, along with examining all the various symptoms and reasons that can lead to damage in our hip muscles.

Why do we do Hip Stretches?

It is important to understand that the structure of our hip is very similar to a ball and socket joint, and it has a naturally large range of motion, along with having some of the biggest and smallest muscles present within the body. [03]

Leading a sedentary lifestyle that lacks sufficient physical activity and prolonged sitting and inactiveness can lead to the development of tightness in the hip hamstrings, flexors, and muscles.

When the ligaments and muscles become excessively tightened, they lead to the development of certain joint forces that eventually develop into bursitis, arthritis, mechanical backaches, and postural ailments.

Performing regular hip stretches will aid you in maintaining a correct posture and spinal alignment, along with maintaining healthy hip positioning, accurate spinal posture, and good body functioning. [04]

Tight hip flexors in the elderly

Researches that examine gait analysis amongst the elderly reveal that most of the patients tend to have a shortened step length, which could either be due to the tightened hip flexors or even due to lack of balance.

It is evident that the tendency to walk around with short step lengths is itself that cause of the tightness that emerges in the anterior joint structures and hip flexors. [05]

In order to effectively treat gait abnormalities and ailments amongst elderly patients, along with preventing falls and injuries, it is essential to perform certain hip stretches that provide beneficial preventive care.

Keep in mind that only running and walking can provide the full extension that will strengthen and promote healthy hip muscles and flexors.

But, when you fail to perform these two activities regularly, the activity level of your body declines along with your abilities to stretch or extend your hip.

Eventually, this leads to compensatory pelvic tilting, a decrease in your ability to walk on uneven grounds, quickly fasten your speed while walking or running, work your way through obstacles while walking, along with the lumbar extension.

When you develop compensatory pelvic tilting, it also leads to tightened hip flexors, along with a predisposition for developing backache and postural ailments.

However, if you perform regular hip stretches, you can maintain a healthy extension range of motion, along with active functioning.

Piriformis Syndrome

The Piriformis tends to develop on the anterolateral surface of the sacrum, which places it very near to the sacral nerves, S2-S4.

Then, it enters the bigger trochanter and several other strong external hip rotators.

The earliest symptoms of the Piriformis syndrome are regarded as a result of irritation within the sciatic nerve, since it stems from the pelvis, along with mechanical impingements.

Patients report experiencing tingling sensations, numbness, pain, and burning sensations, all of which tend to worsen with hip movements, particularly flexion, internal rotation, and adduction.

Piriformis syndrome is usually treated with short-term rest, NSAIDs, physical therapy and hip stretches.

The physical therapy and hip stretches aim at relaxing and freeing the nerve, enhancing mobility, raising the range of resting length of the Piriformis muscle, and promoting muscle tone relaxation. [06]

Hip stretches are an integral and essential part of this treatment course, and they work wonders at promoting agility and recovery.

If you are experiencing any of the above-mentioned symptoms, it is highly advisable to seek a physical therapist and eliminate all other ailments that could be causing the radiating leg pain.

SummaryIn piriformis syndrome, the piriformis muscle of buttock causes spasm, pain & irritate the sciatic nerve which results in tingling, numbness & pain along the course of the nerve. Apart from medical aid, physical therapy and hip stretches play an important part in its treatment.

Tight Hip Flexors Symptoms

Tightened hips are a fairly common problem, and people of all age groups and interests tend to suffer from it.

A wide range of symptoms associated with the tight hip flexors. Some of the common symptoms have discussed below:

Constricted & tight muscles: If you spend a great deal of time maintaining a seated position, it can force your hip flexors to maintain a shortened position, which is unnatural and harmful.

It causes the hip muscles to become excessively constricted, which makes them severely tightened, a situation that will only worsen if your daily routine doesn’t have time for hip stretches.

Discomfort & pain: We all know the symptoms of a tightened muscle, and we all experience them every other day, but what differentiates tight hips from all other issues is the excruciating discomfort.

This discomfort further leads to all kinds of other pain, aches, and lower back ailments. [07]

Most patients suffering from this discomfort tend to focus too much on the hip, believing that the hips are tight and completely ignoring the fact that their lower back is connected to the hips.

When the hip flexors become tightened, they make it difficult for the pelvis to rotate normally, and this exerts additional pressure over your lower back, which has to compensate for this lack of proper pelvic rotation. This can even set the stage for a severe lower-back injury.

Moreover, tight hip flexors also make glutes activation extremely difficult because they are opposing groups of muscles, for instance, when one muscle is extremely tight, the other gets elongated.

Lower back pain: When a muscle is increased in length abnormally, it loses its ability to contract and this places the glutes in a very stressful position, exerting much more pressure and stress on the muscles, which have to overcompensate to facilitate movements.

This leads to a lack of agility and speed while working out or running, along with raising your risks for suffering injuries. Aside from prolonged sitting, our other daily activities also impact our hips.

You see, the hips are the sitting place for the entire body structure, and it is the place that marks the transfer of power. The hips are vital for absorbing the impact of all high and low impact activities, which include walking, running, and jumping.

SummaryTight hip flexors cause discomfort, pain, limited ROM, and muscle weakness. It also leads to lower back pain on movement in advanced cases.

Fortunately, there are countless beneficial hip stretches that can help you restore and repair your hip muscles, and eliminate the tightness, discomfort and lack of mobility in your hips.

The hips are involved in nearly all the movements we make, so it is best to take care of their flexibility both, inside and outside the gym, so it is best to perform certain hip stretches throughout the day, particularly if your day involves a lot of sitting.

We are going to show you some incredibly beneficial exercises and hip stretches that will help enhance your hip mobility, along with restoring and strengthening hip flexors.

Beneficial Hip Stretches

1. Frog position stretching. 11. Floor Hip Stretch I
2. Seated Pigeon stretching 12. Floor Hip Stretch II
3. Seated Fourth Position Hip Stretch 13. Hip Adductor Stretches
4. Supine Lateral Hip Opening 14. Short Adductors
5. Butterfly Stretches 15. Long Adductors Stretches
6. Traveling Butterfly 16. Long Adductors Stretches Seating
7. Reclining Butterfly 17. Hip Extensor Stretches
8. Hip Rotator Stretches Exercises 18. Standing hamstring stretching
9. Internal Rotators 19. Hamstring stretch through doorway
10. External Rotators 20. Supine adductor stretch

Frog position stretching exercise

The frog position is a highly beneficial stretching exercise that aids in stretching the entire front of the body, all the way from the top to the thighs, hip flexors, abdomen, groin, and feet, even the chest and throat.

This powerful yoga move also aids in strengthening the muscles in your back, along with boosting the health of all the organs within the abdominal cavity.

How to perform?

The stretch itself is very simple, and you begin by placing your hands and your knees into a tabletop pose. Now, very slowly, start widening your knees and assuming a frog-like position by stretching your knees as much as you can, and aligning your feet with your knees.

Make sure your shins are perfectly parallel, and then, flex your feet and use your forearms to lean forward.

If you feel that the stretch is too overwhelming, use a firm pillow or a gentle yoga block to rest your arms. Now, hold this position for at least 12 seconds, and be sure to breathe in and breathe out.

If you want to feel the stretch in several parts of your hips, move your hips backward and forwards slowly.

Watch the video:

Seated pigeon stretching exercise

The seated pigeon is another extremely beneficial yoga pose that focuses on opening up the hip joint and lengthening the hip flexor to stretch out your thighs, Piriformis muscles, and gluteals.

It also helps in extending the psoas and the groin, along with enhancing internal organs and increasing the flexibility of your hips.

The seated pigeon helps enhance spinal alignment, posture and body suppleness, along with fighting off the sciatic pain and reducing the stiffness and aches you experience in your back.

It is particularly beneficial for those suffering from urinary disorders, and it also helps to fight off bottled emotions, such as trauma, anxiety, stress, and fear, which all promote the development of tight hips.

Yoga experts believe that the seated pigeon pose helps in releasing all negative emotions and energies, to open up the hips and enhance flexibility.

How to perform?

You begin by assuming a seated position with your knees bent, and your feet placed on the floor in front of you.

Now, put your right ankle atop your left thigh and flex your right foot as much as you can. Then, place your hands behind your body with your fingertips facing the opposite direction, and slowly, start pressing your hips towards the heels.

You will the stretch throughout your outer left hip. Just be sure to open up your chest and keep your back straight as you hold this pose for at least 8 seconds, and then switch to the other side.

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Who should avoid this?

If you have diagnosed with pudendal neuralgia or clitorodynia, you should avoid this exercise. It may trigger the pain.

Seated Fourth Position Hip Stretch

The seated fourth position is one of the best hips stretches to improve postural disturbances that occur due to being heavy in weight, particularly carrying too much weight on one side, for instance, if you have a habit of carrying a heavy bag on one shoulder, it can make that side of your body close up.

Performing this hip stretch is the most effective trick to correct your posture issues, and it is very essential to find out which of your body side is excessively closed up.

You can always repeat this stretch on both sides to rule out all spinal and posture disturbances. If you are suffering from Scoliosis, a 3-dimensional spinal column disfiguration, this is the best hip stretch to help eliminate your symptoms if performed accurately.

How to perform?

You begin by sitting on the floor with your knees bend in a way that your right shin is placed right in front of you, and your left shin resting behind your body to make sure that your left hip is completely resting on the floor.

Now, inhale and start pressing your left hip forward, and exhale when you start feeling the stretch in front of your hip, along with pressing the left hip down to the floor.

This is one rep of this stretch, and you need to perform at least eight reps on each side to improve your range of motion and relieve pain.

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Supine Lateral Hip Opening

Tight hips tend to disrupt all our simplest of movements, even our ability to bend down and touch our toes. You see, when the hips become tight, they exert a lot of pressure on the spine, causing it to overwork and overcompensate.

In such an instance, the supine lateral hip-opening helps improve the range of circulation and motion, along with reducing the symptom of back pain, and opening up the hips to release the trapped energy.

According to the traditions of yoga, the hips are the storage area where all our negative energies, suppressed feelings and disturbing emotions our stored, particularly all the feelings related to our ability to control.

This hip-opening pose is credited for acting as a stimulant for releasing creative, spiritual, sexual and physical energy.

How to perform?

You can do the supine lateral hip-opening by lying down flat on your back, and bending your right knee with your feet placed flat against the floor.

Now that your left leg is completely extended, use your right foot to shift atop your left hip to assume the starting position for this pose.

Then, starting squeezing your right glutes to open up your left hip until you feel the sensation of a stretch. Pause for a couple of seconds and then repeat all the way from the start.

Be sure to carry out at least eight to ten reps on each side.

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Butterfly Stretches

Butterfly stretches are extremely beneficial for stretching out the hip muscles, boosting flexibility and enhancing mobility.

There are several kinds of poses to benefit from the butterfly position, and the best thing about this pose is that it allows you to stretch both your hips at the same time.

How to perform?

To perform the simple butterfly pose, you begin by sitting on the ground with both your knees bent and your feet firmly planted together.

Now, use your hands to open up your feet and then, work your leg muscles to exert pressure on your knees, and press them downwards on the floor.

Then, elongate your spine, relax your shoulder and focus on drawing your belly button inwards by concentrating on your feet, or even looking right in front of you.

Hold this position for at least five breaths, and then, slowly move forward and bring your torso close to your legs, keeping your spine erect the whole time.

Then, place your hands atop your feet and use your arms to press your knees downwards, and if you want to increase the intensity of the hip stretch, stretch out your arms in the front.

Hold this pose for at least five seconds.

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Traveling Butterfly

The traveling butterfly is a dynamic motion hip stretch, and it doesn’t really require you to maintain any pose for longer than a few seconds.

It is one of the best hips stretches to enhance your blood circulation, and make your hips mobile and active after stretching for just five seconds.

How to perform?

You begin by sitting down on your hips and extending your feet right in front of you, this form of sitting is also called long-sitting.

Now, push your hips forward with your hands and try to bring them closer to your heels, in a way to mimic the position of the butterfly.

Then, you have to move between the butterfly and the long-sitting position, basically, you start from being seated on your hips with your legs stretched out in the front, to the butterfly stretch pose.

It will work wonders at stretching out your hips and making them capable of strenuous movements.

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Reclining Butterfly

The reclining butterfly is one of the extremely beneficial hips stretches that help in improving the external rotations of the hips, along with stretching out your triceps, chest, shoulders, knees and even the groin.

It is a remarkably therapeutic yoga pose that aids in eliminating upper and lower backaches, and even the stress caused by tight hips.

It is a powerful hip-opening stretch and all beginners and yoga newbies can perform it without any special practice or training.

How to perform?

You begin by lying down flat on your bring with the soles of both feet joined together, and your knees open in a way to create the shape of a diamond.

Now, move your arms over your head and hold opposite elbows of each arm. Then, all you have to do is relax completely, and let gravity do its work at opening up your hips.

Just be sure to maintain this pose for at least five minutes, and keep inhaling and exhaling through your nose.

When you want to break the pose, do it slowly by moving your hands down to your needs, and gently, lifting your knees towards the center.

If your hips are excessively tight and the pain is too excruciating, you always add support by placing cushions below your knees. However, if you have suffered a hip injury, it is best to avoid performing this hip stretch.

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Hip Rotator Stretches Exercises

The hip rotator stretches and exercises are extremely beneficial for the hip, knees, pelvis and entire lower body, for they not only make the thighs and the pelvis rotate, but they also enhance the functionality and mobility of the pelvis and the impact of the weight-bearing thigh.

For those who are passionate about running, walking and even golfing for that matter, need to be able to make efficient use of the pelvis rotation, particularly the rotation of the pelvis upon the weight-bearing leg.

All activities, be it walking, swimming, running, tennis, dancing, or playing high-impact sports, require a good range of motion, and effective hip rotation.

But when the hips become tight, this range of motion and rotation becomes constrained.

And if you perform this hip rotator stretches, it can help your hips rotate with a greater range of motion and enhanced agility, which is why these hip stretches are beneficial for every single individual, those who suffer from tight hips and those who don’t suffer from any ailment whatsoever and simply want to enhance their flexibility.

Let’s take a look at all the hip rotator stretches that are beneficial for opening up tight hips and enhancing the range of motion and rotation:

Internal Rotators

Internal hip rotation stretches and exercises serve the purpose of stretching and strengthening the groin, along with boosting the flexibility and agility of the adductor muscles located within the inner thighs.

These are extremely important muscles that bring our legs together, while the abductors, which are the outer hip muscles, help pull our legs apart.

When the outer hip muscles and groin muscles suffer muscular degeneration, weakness or imbalances in flexibility, they can cause severe disturbances in the simplest of movements, along with excruciating pain.

The internal rotators are beneficial hip stretches that can promote internal hip rotation to help correct all disfigurements and flexibility imbalances.

How to perform?

In order to stretch your left hip, you maintain a seated position and cross your left leg atop your right leg in a manner that your left ankle is resting across your right thigh.

Now, place the left hand on your left thigh, and slowly, press downwards until you can feel the stretch emerging.

Then, gently tilt yourself forwards, slowly exerting pressure on the hips as you exhale. Be sure to keep your back erect and your chest up, and avoid hunching forward, bending your spine, and make sure you don’t lose the inward curvature, also known as the normal lordosis, of your lower back.

You can maintain this position for as long as you want to feel the stretch, most patients find 30 seconds beneficial enough for stretching out the hips.

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External Rotators

External hip rotators are a group of muscles present within the pelvic area, and they serve the purpose of allowing our hips to twist, a necessary movement that is vital for playing baseball, basketball, and even a low-impact game like golf.

You see, as we age, suffer injuries and degenerative disorders, or even remain inactive for prolonged periods of time, our hips tend to become excessively tightened. In order to avoid excruciating pain and boost one’s mobility, it is best to maintain long and loose external hip rotators.

Research reveals that external rotators are highly beneficial hip stretches that have largely proven effective in training the hip to perform front and sagittal planes of motion. They help enhance the ability of the hips to rotate and twist without causing any pain, along with eliminating the risk of getting injured or falling due to weakness in the ability.

In simpler words, external rotators are hip stretches that help train the hips to produce sufficient rotational power, which makes them beneficial for both, athletes and patients suffering from tight hips and muscular ailments.

How to perform?

In order to stretch your left hip, you start by placing your left ankle to lie atop your right thigh and using both your hands to hold the left knee, and then, pull your left knee to bring it closer to your right shoulder.

You need to apply force and pull until you can without feeling any pain, just be sure to exhale while you do.

Hold this pose for as long as you want to feel the stretch.

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Floor Hip Stretch I

Floor hip stretch 1 is a very intense and therapeutically beneficial hip stretch for those who can easily perform the other two hip rotator stretches, and have some flexibility to work with.

This is one of the most efficient hips stretches that help in strengthening several muscles and planes, along with eliminating tightness surrounding the hip muscles and hip joint.

This is a highly recommended hip stretch for opening up restricted motion of range and allowing full movement with efficient performance. It is extremely common amongst athletes, and patients with tight hips can benefit from it immensely.

How to perform?

You begin by sitting down on the floor and bending your left knee right in front of you, with your right knee outwards to one side, and your right foot placed behind your body.

Then, you have to place your left foot where it can touch your right knee. Now, put your hands down on the floor, right in the front with your arms stretched out straight. Slowly, lift up your chest and inhale.

Exhale as you lower your shoulders atop the knee in front of you, you will feel a subtle stretch in your hips. Then, keep a healthy curvature in the lower back as you raise your chest again and inhale.

Again, lower your body forward and repeat this pose until you find yourself lowered near the floor. Use your hands to rest your head as you stretch yourself as further as you easily can, and maintain a relaxed breathing pace.

As you exhale gently, gaze around towards your back leg, and stretch out your hands in the same direction.

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Floor Hip Stretch II

The floor hip stretch 2 is a more advanced and much more beneficial hip stretch that can help correct several muscular problems within the hips, inner thighs and even the knees, along with promoting spinal control, posture correction and abdominal strength.

However, in order to perform it, you need to have some trunk control and abdominal strength.

Certain people who suffer from muscular weakness or excessive lower back pains tend to find this hip stretch very difficult to perform, and if the pain is too unbearable, it is advisable to perform it while sitting.

If you manage to perform it without experiencing too much discomfort, it is a very beneficial hip stretch for hip rotators, and you can perform it while lying down.

How to perform?

In order to feel the stretch on the left side, you lie down on your back, bend your knees and place your feet flat on the floor.

Then, cross your left leg cross your right leg in a manner that your left ankle is resting over your right knee. Now, make sure your chest and head are resting flat atop the floor while you perform this hip rotator.

Flex your abdominal muscles tightly, and exert pressure to press your lower back downwards to the floor, and gently, lift up your right foot above the floor.

While you are lifting up your right foot, use your right hand to grab your left ankle, and slowly, exert gentle pressure to push your left knee downwards, and away from your body.

It will help you feel a powerful stretch that will enhance your range of motion.

Important to NoteOften, patients who suffer from hip arthritis and other degenerative disorders tend to find this hip stretch extremely difficult. If you suffer from pain in the front of your thigh, or pain within the groin, it is best to consult a physical therapist at once.

In the instance, you suffer from a hip joint dysfunction or other ailments, this stretch and other exercises can worsen the situation if you delay seeking treatment.

Hip Adductor Stretches

Hip adductors are a group of muscles that are located in the insides of the thighs, and some of the muscles cross both, the knee joint and the hip joint, while others only cross the hip joint.

These hip stretches address the ailments that affect the muscles that cross both, the knee joint and the hip joint, along with the short adductors, and the longer adductors that only cross the hip joints.

Basically, the hip adductors are a group of five muscles, and they all originate from the pubic bone. The shorter adductors are inserted on the thigh bone, while the two longer adductors are inserted at the lower and the middle posterior femur.

The last and longest member of this muscle group extends from the tibia to the pubic bone, crossing just below the knee. Together, these hip adductors are a vital group of muscles that facilitate most of our common high and low-impact movements.

You see, the adductors keep our thighs together to form the movement referred to as hip adduction by contracting, and they also aid in flexing, stretching, rotating or extending the hip. They also aid the hamstrings while knee flexion, and even bending the knees.

Each and every adductor has a vital function and an indispensable role in keeping the pelvis erect and stabilized, especially when you are performing activities that require you to stand on one leg.

While walking, running, and especially balancing yourself, the adductors come into play, along with the hip abductors, to prevent your knees from wobbling, weakening or bending to make you fall.

Sometimes, people tend to suffer from severe groin strains due to tightness within the adductor muscles, lack of warm-up and lack of core stability.

These adductor hip stretches help stabilize your core, improve your balance, and lengthen the adductor muscles to you can perform strenuous excursions without causing any stress to your muscles and connective tissues.

These hip stretches also address the problems of nerve irritation, hip joint troubles, and muscular weakness.

Let’s take a look at some beneficial hip stretches to address tightness within the adductor hip muscles:

Short Adductors

You begin by kneeling to your left knee and placing your right foot right in the front in a manner that your right knee creates a perfect 90 degrees angle. Now, inhale and allow your left knee to slide out towards the side and then backward.

Then, slowly exhale and lift up your chest. You can also perform the short adductor while sitting and stretching your hips.

You begin by sitting down on the floor and placing your knees apart with the bottom of both feet firmly planted together. It is crucial to relax your body, pump up your chest and make sure your spine is perfectly erect and straight.

Now, slowly, bend forwards from the hips and focus on accentuating your lumbar lordosis, basically maintaining an anteriorly tilted position at the pelvis.

Then, very gently, exert subtle pressure on your knees, pushing them downwards to the floor. Relax your body and hold this position for as long as you want to feel the stretch without experiencing any discomfort.

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Long Adductors

In order to stretch out the long adductor muscles, you kneel on your right leg and move your left foot right in the front, much like maintaining the position of a lunge.

Then, place your left foot out towards the side, and bring both your hands in front of you on the floor.

Then, try to straighten out your left knee as you relax your hips and lean your body forwards. Gently, rock your hips back and forth, and it will help change the intensity of the pull you feel in all the adductor muscles.

This is a highly beneficial move and you can hold this pose for as long as you find appropriate.

watch video:

Long adductor stretching in seating position

You can also stretch out your long adductor muscles while maintaining a seated position if the hip stretches that require you to stand cause too much discomfort.

This is one of the most beneficial hip stretches that address the tightness within your hamstrings, particularly the semitendinosus, semimembranosus, and the medial hamstrings.

How to perform?

In order to stretch both your sides, you have to sit down with your legs stretched out straight in the front, and you back perfectly erect and straight.

Very slowly, open your legs wide apart, and continue to widen them as much as you can without experiencing pain. Hold the pose when you reach your maximum point of leg widening, and relax while breathing in and out for a few seconds.

Then, exhale and slowly bend your body forward at the hips until you can feel a stronger, more intense stretch. Just remember to make sure that your chest remains up and you maintain a lumbar lordosis, which is basically a normal inward curvature in the lower back.

Hold this pose for as long as you deem appropriate, most people find 30 seconds to be a beneficial time for effective results.

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Hip Extensor Stretches

The hip extensors are a group of highly powerful muscles, including the gluteus maximus and the hamstrings.

Given all the hectic schedules of modern life, many of us fail to make time to stretch out our gluteus maximum, and as we continue to spend our days sitting and lounging around in chairs, our gluteus maximums remains lengthened in an elongated position.

This causes our hamstrings and gluteus maximus to become tight over time, particularly the hamstrings that are forced to maintain a shortened position for prolonged periods of time.

In order to lead a healthy and wholesome lifestyle, and prevent muscular degeneration, weakness and a predisposition for injuries of the legs, knees and lower body, it is essential to maintain healthy, strong and flexible hip extensors.

The hip extensors are vital for activities, such as running, walking and jogging, and stretching out the adductor magnus, gluteus maximus, and the hamstrings is essential to improve your life quality, bodily strength, agility and avoid lower backaches.

When our hamstrings become overly tightened, they become a primary cause for promoting an unhealthy and abnormal posture. This tends to worsen when you lead a sedentary lifestyle with lack of proper seating, inactiveness and prolonged periods of sitting, which cause your posture to deteriorate and lead to the development of chronic hamstring tightness.

When the hamstrings remain tight for prolonged periods of time, the pelvis begins to pull forward, which causes the natural erectness and arch of the lower back to gradually flatten out, starting the beginning of a horrid cycle of deterioration, because the hamstrings start adapting to this abnormal posture, and they become shorter.

These hip extensor stretches can help you improve both, the strength of your hamstrings and correct your posture, by breaking this vicious cycle, allowing you to stand tall and straighten your spine without experiencing any pain.

Hip extensors are increasingly beneficial for lowering backaches because they eliminate the prime cause of back pain, inflexibility in hamstrings, which lead to various back pain conditions, particularly sciatica.

Basically, when the hamstrings become too tight, they disturb the natural pelvic range of motion, and this causes the lower lumbar spine to overcompensate for the lack of motion, which places a great deal of stress upon the lower back.

This leads to recurrent and persistent episodes of lower backaches, reduced range of motion, and increased risk of suffering from back spasms.

These hip extensor stretches will help you improve your spine health by stretching out your hamstrings, rehabilitating your weakened muscles, and reducing your risk factors of suffering from degenerative disorders and other conditions associated with lower back pain.

Whether you are an athlete, an elderly individual or an individual with a sedentary lifestyle, it is highly beneficial to use these hip stretches to strengthen your hamstrings and glutes.

Here, take a look at some easy hip extensor stretches:

Standing hamstring stretching

The standing hamstring stretch helps in stretching our strengthening the three muscles that make up your hamstrings, and since these muscles run along your back thighs, it will also help you reduce your risk factors of injuries and strains.

The standing hamstring stretch is a tried and tested method of enhancing the flexibility of your hamstrings, but it all rests on the positioning of your pelvis. In order to enjoy effective results, you must be able to keep your lower back straight and erect.

How to perform?

You need to stand up straight and face a table or a chair to perform this move.

Straighten your back and raise up your chest as you bend forward from the hips, and continue to bend until you can feel the stretch in the back of your thighs. Most patients find 30 seconds sufficient time to feel the benefits.

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Hamstring stretch through doorway

Another extremely beneficial and widely researched hip extension stretch, it is one of the easiest stretches to enhance the strength of your hamstrings.

You can perform this stretch by lying down on the floor, placing one leg on the wall, and the other leg on the floor through the doorway.

Now, slowly, try to pull your body closer towards the wall, and you feel the stretch. It is just as effective as the standing hamstring move, and more beneficial for those who find the earlier stretch a bit difficult to perform.

It will help you eliminate the tightness, inactivity, and weakness in your hamstrings, along with eliminating the pain in your lower back, which results mainly due to overcompensation for the lack of healthy glutes and hamstrings.

Be sure to perform at least one set of eight-twelve reps each day in order to restore your balance and flexibility.

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Supine adductor stretch

The supine adductor stretch is an incredibly powerful hip stretch that helps lengthen the muscles within the groin and the inner thigh.

It aids in enhancing the energy flow within the pelvic area, along with boosting digestion, and the health of your abdominal organs. It will also help relax your central nervous system to alleviate anxiety and stress and promote relaxation.

How to perform?

You begin by lying down on the floor, bending your knees and planting your feet firmly together so your heels are touching.

Now, slowly slide up your feet near the groin, or wherever you can plant them comfortably. Let your knees fall outwards, and you can even place rolls of folded cloth or towels on the outside of your knees to reduce the intensity.

Maintain this position and focus on inhaling and exhaling as you feel the stretch in your inner thighs and groin. Hold the pose for at least 2 minutes, or less if your tolerance is low.

watch video:

References:
[01] Rowe, J., Shafer, L., Kelley, K., West, N., Dunning, T., Smith, R., & Mattson, D. J. (2007). Hip strength and knee pain in females. North American journal of sports physical therapy : NAJSPT, 2(3), 164–169. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953297/
[02] Neumann DA. Kinesiology of the musculoskeletal system: Foundations for rehabilitation. Second ed. St. Louis, Mo: Mosby/Elsevier; 2010.
[03] Anatomy of the Hip – An inside look at the structure of the hip. Arthritis Foundation: https://www.arthritis.org
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http://www.mccc.edu/~behrensb/documents/THEHIP.pdf