I have a long history of hip problems. Not only have I suffered from weak hips but also tight hamstrings and weak glutes. I have had knee pain that was the result of weak hips and glutes. I wanted to share some of the stretches that I was given to do.
You can see an older post here with all my PT exercises I used to rehab back from a weak hip and knee pain in 2009.
I try to do these stretches every night while watching tv.
1. Side stretch
The key to this stretch is to stretch towards the side that hurts. For me, my right hip was lower than my left due to a compressed muscle on the left side. So I do this stretch towards my right side to help release that muscle and keep my hips even.
2. Adductor stretch
Apparently I have tight hamstrings and even tigher inner hamstrings and thighs. This stretch hurts but it really helps my legs to feel better.
3. Lying Quad stretch
Often the quads are over looked or they are stretched but it doesn't really release the muscle. This stretch works to relax and release the quads better than any other stretch. I often put a towel between my hamstring and calf just for added comfort.
4. Hamstring stretch
Since I don't have a partner for this stretch, I place a stretchy band around my foot to hold my leg and stretch. Then I pull my leg up to the point that is tight, hold for 2 seconds and then release a bit. This really helps to stretch out my hamstrings better than any other stretches I have done.
All photos and links were taken from this site. It has a lot of great information and other stretches!
Do you stretch? Do you think it is worth it?