Stretches for Hip Mobility

Stretches for Hip MobilityFew areas of the body have as much range of motion as the hips. They are at the body’s center, but there are also 15 muscles in this one area. As such, it’s crucial to have excellent hip mobility to decrease the amount of strain your body undertakes. The range of motion in this area, also known as hip mobility, can reduce the amount of back and knee pain and improve your strength, stability, and flexibility. To keep your hips in tip-top shape, do these stretches daily. 

Lying Hip Rotations

  1. Lie on your back with both knees bent
  2. Cross one ankle over the opposing knee
  3. Move in and out of stretch by rotating hip back and forth
  4. Repeat movement on the other side
  5. To hold your ankle in place, press your hand on your knee

Butterfly Stretch

  1. Sit on the floor with your feet together in a diamond shape and keep the back straight
  2. Using your hands, press your knee toward the ground, lean forward, and move your groin to your heels
  3. Hold this pose for 15-30 seconds and relax back
  4. Repeat on the other side

Piriformis Stretch

  1. Laying on the ground, cross one leg entirely over the opposite leg (knee is crossed over thigh)
  2. Pull your crossed knee toward the opposite shoulder and hold for 10-15 seconds
  3. Switch legs and repeat the stretch

If you still have pain, tightness, or soreness in your hips even after doing hip stretches, here are some great physical therapy clinics in Addison that can help you get back to full mobility. 

Baylor Scott & White Outpatient Rehabilitation

4135 Belt Line Rd Suite 122, Addison, TX 75001

(972) 789-9527 

Athletico Physical Therapy

14380 Marsh Ln #120, Addison, TX 75001

(972) 942-2097

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