When we stretch a set of muscles we release tension, restore and maintain flexibility, and most importantly, we relax. In this page I have added a set of stretching movements that I generally do every other weekday before going to sleep, or early on the weekends, before doing my long runs.

The movements target mostly the muscles and tendons at the outside of the hip and the buttocks. These include the tensor fascia latae and gluteals, which attach onto the iliotibial band.

Target: Mostly muscles around the hip area.

Equipment Needed: Yoga/exercise mat

Time: 15-20 min

Standing Hamstring Stretch

This exercise stretches back, glutes, hamstrings and calves.

• Stand and cross your right foot in front of your left.
• Slowly lower your forehead to your right knee by bending at the waist.
• Keep both knees straight and your head, neck and shoulders relaxed.
• Hold this position for 45 to 60 seconds. After that repeat for the other side by crossing your left foot in front of your right.

Standing IT band Stretch

• Stand upright and cross one leg behind the other.
• Lean toward the leg on the back until you feel a stretch across the affected iliotibial band.
• Hold for 30 seconds and release. Repeat four more times.

Half Lotus Pose Stretch

• Sit straight and bend your knees in a half lotus pose. Start by bending your knee and putting your left foot on top of the right leg, while the right foot goes below the left leg.
• Once in this position relax and slowly lean towards your left foot. After a few seconds you will feel a smooth stretch in the right side of your hip.
• Hold for a few more seconds and release.

Piriformis Stretch

This is a great stretch for your IT band, hip and piriformis muscle, a deep internal hip rotator, located on the outside of the butt.

• Sit with your legs extended out in front of you.
• Cross one leg over your other leg, bending your knee and placing your foot flat on the floor.
• Rotate your body and twist your torso towards your crossing leg until you feel a stretch.
• Hold for 30-60 seconds. Release and repeat four more times.

Lying Quad Stretch

A variation of this stretch is to do it standing up.

• Start by lying on one side.
• Keep your bottom leg straight and bend your top knee so your foot is by your butt.
• Hold your top foot with your hand, pulling it toward your butt.
• Hold for 30 seconds to 2 minutes. Switch sides and repeat.

Knee to Chest Stretch

A variation of this stretch would be to pull the bended leg toward the opposite shoulder.

• Lie on your back with both legs extended.
• Slowly, pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
• Hold for 30 seconds to 2 minutes, release and repeat on the other leg.

Reclined Hip Stretch

Also known as figure four Pose. This pose stretches the piriformis, hip rotator, flexor muscles and the IT band. A must do!

• Lie on your back and cross your left foot over your right quad.
• Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
• When you feel a comfortable stretch, hold there for 30 seconds to 2 minutes.
• Release, switch sides and repeat.

Hip Flexor Stretch

This pose stretches hips, quads and glutes.

• Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.
• Lean forward, stretching your left hip toward the floor.
• Squeeze your butt; this will allow you to stretch your hip flexor even more. Hold for 30 seconds to 2 minutes.