If you are a runner or someone who participates in MMA sports such as kicking boxing classes or Muay Thai classes, you’ve likely experienced tightness or a lack of mobility in your hips from time to time. When you run, kick or participate in physical activity that involves using your hip muscles, you’ll want to be sure that you are spending some time stretching out this area in order to prevent injury and promote injury-free participation in your favourite sports.
At Grants MMA and Boxing Gym, we know how important stretching is for both the prevention of injuries and improvement of performance. In this article, we will give you our best tips on stretching your hips helping you learn how to stretch hip flexors to ensure you stay healthy and ready to complete your next workout.
Hip Stretches to Try
Try adding the following stretches into your regular stretching routine. Remember that if anything does not feel right or if you experience pain, you should stop the exercise. Always talk to your doctor or physical therapist if you feel you may have an injury.
Butterfly Stretch – this stretch is simple and effective in stretching out your hips. From a seated position bring your feet together so the soles of your feet are touching. Your knees should be bent. Gently stretch your hips by trying to lower your knees to the ground. Some may find bending towards their feet may also be helpful in achieving a great stretch.
Lunge Stretch – this stretch is a great way to really feel a good hip stretch. Standing with your feet together move into a lunge position bending your front knee and extending the other leg backwards. Shift your hips forward to feel a deep stretch in this position.
Hip Flexion Stretch – many athletes love this stretch as it can feel great after a workout. Laying on your back with your legs straight, pull one knee in towards the chest bending the knee. This stretch feels good for the glutes and hips and is a great stretch to incorporate into your stretching routine.
Glute Bridge – glute bridges can be used to both stretch and strengthen your core, glutes and hips. Laying on your back with your feet planted on the ground raise your glutes off the floor pressing your hips upwards. You can hold this position as a stretch or do it as a dynamic exercise.
Why Stretching Matters
Stretching is an important yet often overlooked component of your workout routine. Not only does stretching feel great, but it also works to prevent injuries too. Consider adding stretching to your routine as part of your warm-up and cool down when completing any exercise. Your body will thank you for taking care of it.
For more information on why stretching is so important see our Ultimate Guide to Injury Prevention. If you are looking for support in rehabilitating an injury consider reaching out to a physical therapist who can assist you with both healing your injury and giving you specific exercises to prevent future injuries.