How to Increase Range of Motion in Hips

When hips are tight or stiff, many movements become compromised. Since so many muscles attach to the hip bones, a tight muscle or two can have a big effect. In the book "The Principles of Athletic Training," the authors call the hip and pelvis "the body's major power source for movement." Range of motion (ROM) refers to the degree to which a joint can move and in which direction. If you have limited range of motion, you might have pain or loss of function. There are tests to determine hip ROM and exercises to improve it.

Instructions

• 1

  Start a daily stretching program. Stretch the major muscles involved in hip movement including those in front (iliacus and psoas), behind (tensor fascia latae and all buttocks muscles), and those that help the hip rotate in and out (6 muscles). A good stretch to include is to sit in an armless chair and then turn your entire body to the left side. Drop the right knee toward the floor with the right lower leg and foot extended behind and toes flat to the floor. The other leg is bent with the foot on the floor. You are stretching the right hip flexor (front of hip into thigh). Then turn to the right side and repeat the stretch.

• 2

  Use a stability ball. Sit on the ball and bounce gently. Make small hip circles clockwise while sitting. Then go counter clockwise with the hip circles. Practice moving hips from side to side while sitting on the ball. Roll the pelvis under and then behind you while on the ball. Eventually you can use the ball for more advanced hip stretches and elevated pelvic tilts after you gain some range of movement.

• 3

  Do pelvic tilts. Lie on your back on the floor with knees bent. Keeping all back muscles pressed to the floor, gently curl the pelvis up so that the pubic bone is pointing toward your belly and the buttocks lifts a bit off the ground. Hold for 3 to 5 seconds and then gently roll the bottom back to the floor. Repeat 10 to 15 times in a slow and controlled manner. The entire exercise should be done in a pain-free range and can be completed daily.

• 4

  Get in the water. Aquatic therapy is great for improving range of motion in many areas of the body without pain. The water offers a buoyancy that takes pressure off the joints. It also adds hydrostatic pressure (resistance) to any movement you make. Do side leg lifts, knee ups, and leg extensions (behind the body) for both legs while standing in the water. You can also bend your right knee and make circles with the hip and knee out to the side and then switch legs.

• 5

  Begin a strengthening program. Strong leg and buttocks muscles will help support the hip and pelvis area but you need to have increased ROM before you start these. A lower body strength program can include lunges, squats, knee lifts, side leg lifts, or leg extension and flexion machines. Consult with a personal trainer to develop a program that will build strength without any pain.