Knowing how to stretch your hips and legs is vital for patients with lower back pain and limited movement as tight hips are often a primary cause of lower back pain. It can be a bit of a contortionist act and we’re going to give you some images and videos to follow.
Most people who sit a lot end up with tight hip flexors. These are the muscles that draw your knees up to your chest and move your legs front to back and side to side.
Let’s break it down to the main muscle groups and give you some variations on each. Since the hip joint can flex, extend, internally and externally rotate, it takes a variety of stretches in different directions to adequately give it mobility and flexibility. The more you sit, the more you probably need to do hip and leg stretches.
- Perform stretches when your muscles are already warmed up and pliable. For instance, if you are stretching before a run, then walk for about 2 minutes before performing your warm-up stretches to increase circulation to your muscles and to prevent injury.
- Stretching your legs will increase your range of motion, promote fluid movement, promote healing and injury, and prevent muscle soreness.
Pelvic and Hip Muscles
In the following pages, we’ll explore muscle group and give you some varied stretches for each. It helps to visualise the muscle and know where its origin and insertion are – that means learning a little anatomy goes a long way.
These are the groups we’ll look at. There are many on-line resources if you wish to see diagrams and videos.
- IT Band