The hip is one of the hardest working joints in the body. The impact of sports and exercise can often create hip pain. Many pregnant women also experience hip pain as bones in the pelvic area gradually loosen. When stretching your hip, choose stretches that suit your physical condition and the level of pain. If you experience any sharp or constant pains, stop exercising and consult your doctor.Runner's Stretch
The hip flexors sit around the hip and thigh bone. Runners and joggers usually warm the flexor up before exercising and the move is sometimes known as the runner's stretch. Keeping your hip flexor supple can alleviate pain in the lower back and hip area. You're probably familiar with the stretching position: simply move your front foot forward in a lunge position with the knee directly above the front foot and bent at 90 degrees. Move your hips gently toward the ground until you feel a stretch on the inside of your legs and hip area.
Leg Raise
The leg raise stretches your hip flexors and strengthens your pelvic core, which can help prevent future pain and strains. Leg raises require no special equipment. Just lay back on the floor with your hands by your sides, palms flat to the floor. Keep your legs slightly bent. Gently push down on the floor with your hands and lift your legs into the air, then hold the position for a few seconds. This is not a suitable exercise if you're pregnant or have a serious groin strain.
Cat and Camel Stretch
The cat and camel stretches are both good ways to stretch your hip and alleviate pain without putting too much stress on your body. For both stretches, you need to get into position on the floor on your knees with your hands flat to the ground, as though you're about to start crawling. For the cat stretch, drop your head gently and arch your back gradually. Hold in place for five seconds, and repeat 10 times. With the camel stretch, stay in the same position but this time pull your hips and stomach toward the floor and hold for around five seconds.
IT Band Stretch
Your iliotibial, or IT, band spreads from your outer hip down to your knee. Having a tight IT band is both a common problem and one that triggers pain in the hip area, according to MayoClinic.com. To stretch your IT band, you'll need to find a solid wall or door frame to lean against. Hold the support with your right arm and put your left foot to the right of your other foot. Reach your left arm up over your head until you feel the stretch along your side and your hip. Hold for around 30 seconds, then try your other side.
