Detailed Hip and back Stretches, Back and Hip Pain Stretches, Stretches for Hip and Back Pain, Stop Hip and Back Pain with these Stretches You Can Do at Home.
Execution
Lie on your back on a comfortable surface.
Bend the right knee, and bring it toward the chest.
While keeping the left leg flat, grasp the right knee with both hands, and pull it down toward the chest as far as possible.
Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles: Right gluteus maximus, right erector spinae (iliocostalis, longissimus, spinalis), right lower latissimus dorsi, right hamstring (semitendinosus, semimembranosus, biceps femoris)
Less-stretched muscles: Right gluteus medius, right gluteus minimus
Stretch Notes
This is another helpful and effective stretch for people who suffer from lower-back, pelvic, or hip pain. Pain in the pelvic region is often a result of muscular soreness, and when muscles are sore, they often feel stiff as well. A person with this condition has a tendency to limit the range of motion of the affected muscles in order to avoid pain. Therefore, normal daily activities can be significantly affected depending on the severity of the pain. Rather than avoiding movement, a person experiencing this condition should specifically try to move and stretch the injured muscles. Performing the hip and back extensor stretch will provide increased flexibility and strength to these muscle groups, which in turn will help lessen the likelihood (or severity) of future injury.
For warm-up purposes, it is recommended that you use both legs simultaneously at first. Once warmed up, bring one knee up to the chest at a time. In addition, pulling the knee up toward the armpit will maximize the effectiveness of this stretch.
Execution
Sit on a bed or couch.
Rotate the right leg at the hip, and pull the right foot in to rest flat against the left inner thigh as close as possible to the pelvic area. The outside of the lower right leg should rest as flat as possible on the surface of the bed or couch.
Bend the trunk over toward the right (bent) knee as far as possible until you start to feel a slight stretch (light pain). Keep the left knee down, if possible, as you bend over.
As you bend over, reach out with your arms over the right foot.
Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on right side: Gluteus maximus, gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris.
Most-stretched muscles on left side: Erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi.
Stretch Notes
This stretch is a lowest-stress version of the hip external rotator stretches and as such is the best stretch to use at first. The small external rotator muscles of the hip are located on the outer back side of the hip, under the gluteus maximus muscle. If you feel minor tightness or soreness here, especially after walking, running activities, or climbing, use this low-intensity stretch to relieve the stress put on these muscles during these activities. You use these muscles whenever the hip rotates outward, such as when walking and running. If the external rotator muscles are not strong or flexible enough, they can become sore and tight very easily.
This particular stretch can be easily done while sitting on a couch or bed, and it is one of the easiest stretches to execute for these muscles groups. Doing this stretching exercise in a sitting position with the right leg up flat, bent 90 degree or less, on the couch surface and the left leg hanging down is a relaxing position. If you are less flexible or beginning a stretching program, it would perhaps be better to start this stretch with your right knee bent to an angle of more than a 90 degrees and then gradually work on bending the knee more as your flexibility improves. Remember to bend the trunk forward from the hip. It is also beneficial to keep the back straight; do not curl or hunch the back while performing the stretch.
Execution
Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi.
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius.
Less-stretched muscles on the right side: Soleus, plantaris.
Stretch Notes
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Execution
Stand upright on the left leg, with the knee straight. Face a support surface such as a table, the edge of a couch, or a beam that is even with or just a little below the hips.
Bend the right leg at the hip at about a 90-degree angle and rest it on the support surface. The outside of the lower right leg rests as flat as possible on the surface. You can place a towel or pillow under the foot and lower right leg for cushioning.
Lower the trunk as far as possible toward the right foot, keeping the right knee as flat as possible on the surface.
Repeat this stretch for the opposite leg.
Muscles Stretched
Most-stretched muscles: Right gluteus maximus, right gluteus medius, right gluteus minimus, right piriformis, right gemellus superior, right gemellus inferior, right obturator externus, right obturator internus, right quadratus femoris, lower left erector spinae (iliocostalis, longissimus, spinalis), lower left latissimus dorsi.
Less-stretched muscles: Right tensor fasciae latae, right lower latissimus dorsi, lower right trapezius.
Stretch Notes
It is not uncommon to encounter periodic extensive soreness or tightness in the hip area as a result of certain types of exercise movements. Often this is due to extensive use of the hip external rotator muscles in activities such as ice skating, in-line skating, and the skating style of cross-country skiing. These muscles are located in the deep tissue of the hip just under the gluteus maximus muscle.
This is a more advanced stretch than the previous stretches in this chapter. It is one of the best stretches for the hip external rotator muscles. When placing the bent right leg on the supporting surface, make sure the entire lower leg is resting on it. This helps put the lower leg in a position of minimal stress on the knee joint. In addition, placing extra cushioning under the bent leg will make this stretch more comfortable.
Be sure to lower the trunk forward from the hip joint as far as you can. Keep the trunk as a straight unit; do not let the back curve. Bending the trunk toward the right knee instead of the left knee reduces the stretch of the most-stretched muscles on the right side of the body and increases the stretch of the most-stretched muscles on the left side of the body.
In addition, slowly adding more height to the right leg placement (perhaps a couple of inches after every two to four weeks) makes this stretch even more demanding. Increasing the height of the table, bench, or other surface up to1 foot (30 cm) above the hips will increase the stretch to the highest possible level for these muscle groups.
Adapted from Stretching Anatomy 3rd Edition by Arnold G. Nelson and Jouko J. Kokkonen. Available for purchase at Canada.HumanKinetics.com
