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Hip Stretches Compare the range of motion on the left and right - aim for symmetry. Hold stretches for 30 seconds and repeat 1-5 times on each side.
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Piriformis Stretches Variation 1: Lie on your back. Bend knee and hip to 90 degrees each. Using hand on the opposite side, pull knee across your body. Make sure your lower back stays flat on the floor.
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| Variation 2: Sitting on the floor with legs stretched out in front of you, lift and place one foot on the outside of the other knee. Use your elbow to push your knee farther across your body. |
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| Variation 3: Standing, shift weight onto one leg and move that hip diagonally backward. Cross your other foot in front and bend from the waist. |
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| Variation4: Laying on your back, bend your knees and place your feet on the floor. Cross one knee over the other knee. Grab around both thighs and hug your knees toward your chest. |
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| Variation 5: Lying on the floor with your knees across as above, grab the ankles with each hand to pull your knees toward your chest. |
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Gluteus Maximus Stretches Variation 1: Lying on your back, lift a bent knee off the ground and use your hands to pull toward the opposite shoulder.
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| Variation 2: While standing, pull one knee toward the opposite shoulder as above. Press standing leg into the ground.
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Gluteus Medius Stretches Variation 1: Step 1: Lie on your back. Bend both knees up, leaving feet on the floor. Cross one ankle to the other knee to begin stretching that hip. Make sure hips are flat to the floor. Step 2: As above, push knee of the stretching leg away from your body so that it is in line with your foot. |
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| Step 3: Grasp with two hands on the back of the leg that is not being stretched. Pull towards your chest so that both legs come off the floor.
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Variation 2:
Step 1: In an appropriately sized chair, sit up tall with both feet flat on the ground. Place one ankle on the opposite knee, maintaining good posture. Step 2: push bent knee toward the floor. Make sure your pelvis is tall and your posture is good.
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Hip Flexor Stretches Standing, take a larger than average step forward with one leg. Bend the front knee, keeping your hips square. Raise your arms overhead and bend to the side, away from the the leg that is to the back.
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