The body is amazing in that it is able to adjust itself to accomplish tasks throughout day. One common example of this is picking something up from the floor. To accomplish this task, we usually perform a combination of different movements – bending at the knees, bending at the hips, bending in the back. Having tight hips do not prevent us from picking something up from the floor. It does, however, force the body to compensate by increasing motion in the low back. This increased motion in the low back can lead to joint pain, muscle pain or disc injuries in the low back.

To lower the risk of incurring these injuries, it is important to maintain optimal flexibility on your hip muscles. Here are some stretching exercises you can do at home.

Hip Flexibility Exercises

1. Single knee hugging – While lying on your back, grab your right knee and pull it toward your chest until you feel a stretch. Hold it for 20 seconds. Repeat on the left side.

2. Bilateral knee hugging – While lying on your back, grab both knees and pull them toward your chest. Hold for 20 seconds.

3. “Cobra pose” – Lie face down on the floor, hands parallel to your shoulders. Straighten your arms, lifting your upper torso off the floor. Your lower back should be arched, with your pelvis making contact with the floor. Hold for 20 seconds, then lower yourself back down.

4. Hip flexion with abduction/adduction – While lying on your back, bring one knee up toward your chest. Holding your knee with both hands, roll your knee from one side to the other for 20 seconds. Repeat on the other side.

5. External hip rotation – While lying on your back, pull your right knee toward your chest. Place your right hand on the knee and your left hand on the ankle. Gently pull your right ankle in the direction of your head. Hold for 30 seconds, then repeat on your left leg.

6. Internal hip rotation – While lying face down, bend your knees 90 degrees and let your feet fall outward. Hold for 30 seconds.