Two stretches to reduce hip stiffness in Grand Rapids, MI

Physical therapists in Grand Rapids, Michigan, will often use stretches and strengthening exercises to help you. This is because these types of movement are useful for many conditions they treat. An example would be that hip stiffness after sitting can often be countered with two specific stretches. 

1.   Lying hip rotations

One stretch that can help reduce hip stiffness after long periods of sitting is the lying hip rotation. This exercise is designed to target muscles in the thigh and buttock that stiffen up after sitting a lot. 

To begin the lying hip rotation, you’ll want to lie down on your back on the floor. You can use a yoga mat for this stretch if you need some cushioning under you. Once you’re lying on the floor, bring both knees up and rest both feet flat on the floor. Next, lift your right leg so that your right ankle is resting on your left thigh. 

From this starting position, slowly push your right knee away from you until you feel a stretch. You’ll want to move into and out of the stretch five to 10 times without holding to let the targeted muscles get used to the movement. After completing these warmup repetitions, you can hold the stretch for 15 to 30 seconds, and then you can use the same steps to stretch your other hip. 

2.   Butterfly stretch

The butterfly stretch is another stretch that your therapist might recommend for hip stiffness, and the stretch allows you to target muscles in your groin that help rotate the hips inward. 

You’ll want to start the butterfly stretch by sitting down on the ground. Once you’re seated, bring your feet together so that the soles are touching, and this should cause your knees to rise slightly into the air. You’ll also want to move your feet toward or away from your body until you feel comfortable. 

After you’ve completed these steps, you’ll be in the starting position for the butterfly stretch. From this position, lean back and place your hands on the floor. Then push your knees down to the ground until you feel a stretch in your groin muscles. Hold this stretch for about 10 seconds, and then you can allow your body to return to the starting position. Your goal should be to complete between 10 and 15 repetitions of this stretch. 

Advent Physical Therapy in Grand Rapids, MI, offers many treatment techniques for hip stiffness

Advent Physical Therapy is proud to have a clinic in Grand Rapids that can help reduce hip stiffness after sitting. Complimentary screenings are available at this clinic, and these screenings are intended to give you an easy way to begin your hip treatment. Our team also provides treatment plans that are personalized to the needs of each patient. We build these plans using multiple beneficial therapy techniques, and a few of the therapy methods your plan might include are: 

• Therapeutic stretches
• Manual therapy
• Instrument assisted soft tissue mobilization (IASTM)
• McKenzie Method^®

Are you ready to take the next step to reduce the stiffness in your hips? Contact our team today for more information or to schedule an initial appointment.