5 Best Hip Stretches for Before & After Workouts

The origins of stretching exercises can be traced back to Hippocrates and Galen, who explored the therapeutic advantages of stretching. In 1874, Dr. Andrew Taylor (US) introduced the science of osteopathy. Similar to physical therapy, osteopathy uses a hands-on approach to manipulate the body to heal the musculoskeletal system.

Pre- and post-workout hip mobility stretches help improve the range of motion, reduce the risk of injury, and increase flexibility.

Stretching before and after a workout helps to warm up the muscles and prepare them for the activity, and to cool down the muscles afterward. This is important for both short-term performance and long-term health. Regular stretching can also prevent muscle soreness and improve overall body balance.

Why Should You Stretch Before a Workout?

Giving muscles time to get ready is essential before asking them to quickly increase their activity, such as during a run or workout. Because of the amount of time most people spend in a seated position, many of our muscles shorten or contract.

However, the muscles are stretched during exercise, and injury can occur if the transition from sitting to using those muscles is made too quickly. A muscle that has already been stretched is better able to handle and withstand tension.

Why Should You Stretch After a Workout?

The muscles that surround the hip joint may become stiff and strained after performing vigorous hip workouts. After the workout, stretching can assist in releasing this tension and keep the muscles from getting too tense and vulnerable to injury.

After a hip workout, stretching can increase flexibility, which in turn can increase the range of motion and help prevent injuries. Anyone who participates in activities that demand a lot of motion needs to be flexible. Disregarding the importance of post-workout stretches can lead to low back and hip pain.

Stretching after a workout contributes to better blood flow to the muscles, which can speed up muscle recovery and lessen pain following exercise.

Stretching after a hip workout can help reduce the risk of injury. It benefits especially the hips, lower back, and surrounding muscles by easing muscle tension and increasing flexibility of the hip flexor muscles, glutes, quads, hamstrings, and inner thigh muscles.

Dynamic vs. Static Stretching

Stretching your hips can help relieve tight hips, a common ailment. You can stretch this area and reap a variety of advantages by combining static and dynamic stretches. Some benefits include improved performance while exercising the hips, decreased back pain and tightness, and more hip mobility.

Dynamic Stretching

Dynamic stretching is a form of stretching where joints and muscles are moved through a range of motion, imitating the movements of a specific sport or activity.

It is usually performed before a workout or athletic activity to prepare the body for movement and improve overall mobility and flexibility. Examples of dynamic stretching include Spiderman Lunges, Walking Lateral Lunges, and Adductor Rock Backs.

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Static Stretching

In contrast, static stretching involves holding a stretch in one position for about 30 seconds. It is typically done after a workout or physical activity to improve flexibility and reduce muscle soreness.

Static stretching can also be done as a standalone activity to maintain general flexibility during hip flexion and hip rotation movements. Examples of static stretching include the Pigeon Pose and Frog stretches.

Both dynamic and static stretching have their advantages and can be included in a well-rounded fitness routine. However, it's important to remember that static stretching should not be done before a workout as it can cause muscles to become less responsive.

Along with post-workout stretches, rest and sleep play important roles in overall wellness.

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Working pre and post-workout stretches into your hip and leg exercise routine has multiple benefits, including:

• Increased range of movement in your hips

• Less tightness in the hip flexors

• Reduced pain in the lower back

• Fewer injury risks

• Better performance

Muscles That Benefit Most from Hip Stretches

The piriformis muscle helps to turn the thigh outward, stabilizes the hip joint, abducts the femur, and supports the pelvis during walking, running, and other movements. It is also important because the sciatic nerve passes through or under the muscle.

The psoas muscle is actually a muscle group that combines three muscles: the psoas major muscle, the iliacus muscle, and the psoas minor which forms the primary hip flexors.

The psoas is located in the hip region of the body and helps lift the thigh towards the torso. It is also involved in activities such as walking, running, jumping, and bending forward.

Furthermore, because the psoas muscle connects the lumbar spine to the hip joint, it can be affected by prolonged sitting, poor posture, and other lifestyle factors. This can lead to muscle tension, tight hip flexors, and pain in the lower back and hip area.

However, stretching can do more harm than good if it is not done correctly. In this article, we'll give you step-by-step instructions for several dynamic and static stretches to do before and after hip workouts.

Dynamic Stretches

1. Spiderman Lunge

Starting position:

Start in a high-plank position with your hands directly under the shoulders.

Here’s how to do it:

1. Bend your right knee to step your right foot forward, just outside your right hand.

2. Keep the left leg extended and your abs tight.

3. Lower your chest towards the floor while you are in the lunge position.

4. Use this stretch to open the groin and hips for lower-body movements like squats and lunges.

5. Step your right foot back to put your right leg back in the starting position, and pause briefly.

6. That completes 1 repetition.

7. Repeat the movements with the left side by bending your left knee to put your left foot on the outside of your left hand,

8. Do 3 sets of 5 reps per side.

2. Walking Lateral Lunges

Starting Position:

Stand with your feet shoulder-width apart, your arms at your sides.

Here’s how to do it:

1. Step your right foot wider than hip-width and bend your right knee to sit hips down and back.

2. Keep the left leg straight with your toes pointing forward.

3. Return to the starting position by pressing away and through the floor with the right foot.

4. Repeat the motion, this time stepping your left foot away, bringing your hips down, and keeping your right leg straight.

5. Do 3 sets of 10 lunges per leg.

3. Adductor Rock Back

Starting Position:

Start in a tall kneeling position on the floor.

Here’s how to do it:

1. Extend your right leg straight out to the right side, keeping the foot flat on the ground.

2. Place both your hands on the floor, about 1 to 2 feet in front of your bent knee, and rotate the right foot, so it faces inward.

3. Keeping your spine long and your back straight, push your hips back toward your heel.

4. Return to the starting position before repeating the movements with your left leg extended.

5. Perform 3 sets of 10 adductor rock backs on each side.

If you experience discomfort, you can kneel on a folded blanket, pillow, or yoga mat.

Static Stretches

4. Pigeon Pose

Starting Position:

Start in a high plank position with your hands directly under your shoulders.

Here’s how to do it:

1. Bring your right knee forward toward the wrist of your right arm.

2. Lay your shin flat on the floor, parallel to the chest. If you are not flexible enough to lay your leg down at a 90-degree angle, it’s okay to put your right foot at your left thigh.

3. Keep the left leg extended.

4. Lean your upper body forward by bending at the waist to deepen the stretch.

5. Hold the position for 30 seconds.

6. Switch sides and repeat the stretch with your left knee brought forward to the wrist of your left arm.

7. Do 3 sets of 30-second holds per side.

5. Frog Stretch

Starting Position:

Stand with your feet hip-width apart and go down on your hands and knees.

Here’s how to do it:

Spread your knees slightly wider than hip-width apart, but keep your feet only hip-width apart.

Turn your toes outward.

Then, come down onto your forearms and keep your spine straight.

Spread your knees even more, and sit your hips back toward your heels.

Hold this position for 30 seconds.

Do 6 reps, holding the position for 30 seconds each time.

In a Nutshell

As you progress with your fitness routine, doing pre- and post-workout stretches every time, your flexibility will improve, and your CPT can introduce more stretches to release tight hip flexors.

Tight hips are not something you should ignore. Stay active by performing hip flexor stretches regularly and doing exercises that involve the hips to keep the hips fully functional and pain-free.

For those with sedentary lifestyles or jobs that require long periods of sitting, stretching throughout the day is essential, and can play a significant role in overall wellness.

Additionally, hip-opening stretches should be performed before running, strength training, and playing sports. A physical therapist or your doctor should be consulted if tight hips persist.