During routine exercise and a daily work schedule, hips are often overlooked. Unfortunately for people who work at a desk for hours a day, the hip muscles can be extremely tight, causing sciatica, lower back and knee pain. Stretching the piriformis muscle and hip flexors can help relieve tension and pain. The piriformis muscle is a pear shaped muscle that begins at the base of the spine and extends through the sciatic notch to the femur. The piriformis and other hip rotator muscles allow you to turn your legs outward and keep proper hip alignment. They also protect your knees and your back. You can keep these muscles working properly by incorporating hip stretches into your daily routine. See Step 1 below to start learning how to gain flexibility in your hips.
Sit on an exercise mat or soft, carpeted surface. Make sure you are wearing loose-fitting or elastic clothing for these stretches. 1
Bend your knees out to the sides as though you were going to sit cross-legged. 2 The outside of your legs should be flush with the floor at all times.
Place the bottoms of your feet together and bring them toward your groin, on the floor, as much as possible. 3
Sit up very straight and lean forward until you feel a stretch in the inner sides of your groin. 4
5 Hold the stretch for 30 to 60 seconds. Rest for 30 seconds and repeat. Increase the duration of the stretch as you become more flexible and are able to bend further forward.
This exercise is especially helpful to anyone training to do side or front splits.
Lay flat on your back on either an exercise mat or a weight bench. Pull your thigh in toward your chest. Kneel with your left leg on a pillow or cushioned mat on the ground. Put your weight on your left leg and bend your right knee and place it on top of the table. Original article and pictures take http://www.wikihow.com/Gain-Flexibility-in-Your-Hips site
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