Why You Should Include Hip Stretches in Your Workout

We often blame hip problems on the natural effects of aging, which is sometimes true. You can’t always prevent the hip wear and tear of aging. However, you can do much in your 20s, 30s, 50s, and beyond to protect your hips from the hazards of inflexibility.

Our team’s goal at Integrity Spine and Orthopedics in Jacksonville, Florida, includes helping you maintain musculoskeletal health and pain-free mobility, regardless of age. We’re always interested in providing the information you need to do that.  

Here’s what we think you should know about the benefits of maintaining hip flexibility and mobility by including hip stretches in your workout routine.

Benefits of hip stretches

Stretching exercises can play a crucial role in maintaining your hips' flexibility, mobility, and overall health. Here's how:

Improved flexibility

Stretching helps lengthen and relax muscles around the hip joint. This allows for a greater range of motion in the hips, enhancing performance in physical activities and reducing the risk of injury.

Relieving tension and tightness

Sedentary lifestyles, prolonged sitting, and certain activities can lead to tightness and tension in the muscles surrounding the hips. Stretching these muscles regularly can help alleviate this tightness, reduce discomfort, and promote better posture.

Preventing injury

Tight muscles in the hips can increase the risk of strains, sprains, and other injuries, particularly during physical activities requiring sudden movements or direction changes. Stretching helps to reduce these risks.

Enhanced circulation

Stretching exercises promote blood flow to the muscles, including those in the hips. Improved circulation delivers oxygen and nutrients to the muscles while removing metabolic waste products, which can help keep the muscles healthy and functioning optimally.

Maintaining balance and stability

The muscles around the hips play a crucial role in maintaining balance and stability, especially during activities that involve standing, walking, or running. Stretching helps keep these muscles flexible and responsive.

Reducing lower back pain

Tight hips can contribute to lower back pain by causing misalignment and tension in the pelvis and spine. Stretching exercises that target the hip flexors and other muscles help alleviate this pain and improve overall spinal health.

Improved posture

Tight hips can pull the pelvis out of alignment, leading to poor posture and increased strain on the spine. Stretching the muscles around the hips can help realign the pelvis and improve posture, reducing the risk of back and hip pain.

Before you stretch

Our Integrity Spine and Orthopedics team recommends checking with your provider before beginning a hip conditioning/stretching program, especially if you have a history of back or hip pain. Otherwise, numerous stretching exercises target the hips.

We recommend incorporating a variety into your routine, focusing on the hip flexors, glutes, hamstrings, and other muscles surrounding the hips. You may also benefit from yoga or a similar activity that focuses on breathing, stretching, and realigning the body, including the hips.   

Additionally, be sure to warm up before stretching and perform each movement slowly and gently to avoid injury. Hold the stretch for 20-30 seconds, but never force yourself into a stretch or maintain a stretch that causes sharp pain.

For more information about hip health or other services we offer, schedule a visit at Integrity Spine and Orthopedics today. Call the office or request an appointment online.