Fitness
Your hips will thank you.
Oftentimes, your hip abductors are the reasonwhy your hips feel so tight.
To make your hip abductors happy, it helps to stretch them on a regular basis.
This is why they play a role in posture, stability, and mobility.
Here are the 10 best hip abductor stretches to do whenever your hips feel tight.
Begin in a high plank position.
Bring your right knee forward and place it behind your right wrist.
Extend your left leg straight behind you.
Lower your hips towards the floor, feeling a stretch in the right hip.
Stay upright or fold forward over your front leg for a deeper stretch.
Hold for 30 to 60 seconds on each side.
Figure-4 Stretch
Thefigure-four stretchis a go-to for opening the hip abductors.
Lie on your back with your knees bent and your feet flat on the floor.
Cross your right ankle over your left knee, creating a “4” shape with your legs.
Hold for 30 to 60 seconds.
Repeat on the other side.
Sit with your legs crossed, placing your right ankle over your left knee.
Your body weight should create a light stretch on your hips.
Hold for at least 30 to 60 seconds.
Standing Leg Cradle
This stretch is perfect as a pre-workout warm-up, Hamlin says.
Stand tall and lift your right foot off the ground.
Hold your right knee with your right hand and your right ankle with your left hand.
Gently pull your leg across your body, cradling it at hip height.
Feel a stretch in your hip and glutes.
Hold for five seconds on each side.
Do 10 reps on each side
5.
Stand with your feet together.
Place your hands on a wall or on your hips for balance.
Raise one leg out to the side without rotating your hips.
Hold it out for five seconds, then gently lower.
Repeat this motion 10 times on each side.
Lean towards your front leg to stretch your hip.
Next, lean towards the middle between your legs.
Then lean towards your back leg.
Hold each stretch for five seconds.
you’ve got the option to also windshield wiper your legs from side to side.
Repeat with the other leg in front.
Itll create a release through your lower body and widen your hip mobility, Reynolds says.
Stand in a wide stance with your toes facing forward, feet wider than shoulder-width apart.
Hold your hands in front of your chest for counterbalance.
Bend your right knee to lower down to one side.
Keep your left leg long and out to the side.
Hold for five seconds.
Raise up and lower to the other side.
Repeat 10 times.
Lying Cross-Over Stretch
This stretch goes deep into your lower back and external abductor muscles, Reynolds says.
Try it in bed or on a mat to relieve hip pain.
Lie on your back with your legs stretched out.
Take one knee and bring it up to your midline.
Take the opposite hand and pull your knee over the outstretched leg.
For a deeper stretch, reach your other arm in the opposite direction.
Hold for 30 seconds on each side.
This moves an easy one to try anytime you better shake things out.
Cross your right leg over the left.
Put the outer part of your right foot against the inner part of the left foot.
Keep your knees straight.
Hinge forward at your hips to touch your toes.
Do 10 touches.
Adductor Rocks
To make your hip abductors feel good, its also essential todevelop adductor strength, Reynolds says.
This move is a nice stretch for your entire hip region.
Begin on your hands and knees.
Stretch one leg out to the side.
Sit your hips back.
Begin to gently rock forward and back.
Repeat on the opposite leg.
Studies referenced:
Addison, O.
(2015).Resisted Side Stepping: The Effect of Posture on Hip Abductor Muscle Activation.
J Orthop Sports Phys Ther.
(2003).Rationale for treatment of hip abductor pain syndrome.
Iowa Orthop J. PMID: 14575251; PMCID: PMC1888398.
(2021).Prolonged sitting and physical inactivity are associated with limited hip extension: A cross-sectional study.
2021 Feb;51:102282. doi: 10.1016/j.msksp.2020.102282.
Epub 2020 Oct 28.
Int J Sports Med.
