How to Do a Hip Rotator Stretch

Three Methods:Getting in the Starting PositionPerforming the ExerciseFrequency

This low-intensity exercise will help elongate the hip's rotators and effectively make them more flexible overall.

Method 1
Getting in the Starting Position

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    Lie on your back with your feet against a wall. Your hips should be at a right angle, as should your knees (in the air so your feet lie flat against the wall).
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    Cross one of your ankles over the opposite knee. Try to change the position of your hips as little as possible.

Method 2
Performing the Exercise

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    Use your hip muscles to press the leg with the crossed ankle so it bends towards the wall. Continue to keep your hips in place and hold this stretch for as long as you like (1 to 2 minutes is recommended).
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    Repeat with the other leg. By the end of the exercise you should feel an equal amount of strain in the muscles of each leg.

Method 3
Frequency

  • It's recommended that you do this exercise for 1 to 2 minutes at a time.

Tips

  • If you're experiencing pain in your hips as you do this exercise, you can always practice it with your feet on the floor rather than the wall.

Warnings

  • Those with poor balance should be careful when performing this exercise.
  • Potential injuries may be incurred if this exercise is performed incorrectly.

Article Info

Categories: Warm Ups Stretching and Flexibility