|  | Conditions Treatments | Bones, Joints Muscles

Hip Capsule Stretches

Stretching is important to maintain range of motion and comfortable movement. The hips are a place where much tension can build, not only because of day to day stress but also because hip stretches are not as common as other stretches. The hip joint capsule is what allows for comfortable movement of the leg. Hip joint capsule pain is most commonly caused by the tendons and ligaments within the joint becoming tense. This tension can be relieved with a few simple stretches to target the hip joint capsule.

  1. Frontal Stretch

    • Lie flat on your back on the edge of a bed; the bed should be at least two feet from the ground. Move the leg that is closest to the edge of the bed off of the mattress and allow it to hang down towards the floor. You should feel a slight stretch in the front of the leg and up towards the hip. Stretch the leg down towards the floor slightly to stretch the hip capsule. Hold this stretch for one minute before repeating on the other side.

    Side Stretch

    • Lie flat on your back on the middle of a bed; alternatively this stretch can be preformed lying on a mat on the floor. Bring one knee up to your chest and then bend the leg over the opposite leg and lower the knee to the floor on the opposite side. Allow your hip to turn with the leg, creating a stretch along your side and through your hip. You may feel your spine readjust with this stretch, do not be alarmed. Hold this position for one minute before returning the leg to its starting position and repeat with the other side.

    Rear Stretch

    • Sit on the floor in a cross-legged position; note which leg is on top of the other. Lean forward, keep your back straight and look towards the floor. Continue leaning forward until you feel a stretch in the hip of one leg. This should be the leg you noted earlier as being on top of the other leg. Hold this stretch for one minute before returning to the starting position. Reverse the way which you are sitting cross-legged, bringing the lower leg to the top, and repeat.

    Warning

    • Never stretch to the point of pain. This is a sign that you are damaging your muscles; stretch only as far as is comfortable. Always consult with your physician before beginning any new exercise or stretching routine.

Bones, Joints Muscles - Related Articles