Hip Stretches

Start by laying on your side on the floor with the bottom arm abducted to 90 degrees.  Bring the top leg forward and rotate you torso and top arm in the opposite direction from the top leg.  This is a rotating spinal twist stretching the rotators of the back, Glute Max and the abdominals.  For a more aggressive stretch this can be done on a bed or table.

To stretch the Illio-Tibial band, start by laying on a bed or table, on your side.  Bring the top leg back, behind you and let your leg drop down.  Letting gravity do the work of stretching.

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Lay on your side on a table or bed.  Bring the top leg forward and let it drop down.  Again letting gravity do the work.

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Sit in a chair, bring one ankle onto your your knee and sit up straight.  For some people this will already be a good stretch.  If you need more of a stretch, rotate your torso so that your sternum is facing your toes which is on your knee.  Keeping your back straight, hinge at your hips, lean forward bringing your sternum towards you toes.  Relax, breathe.  Do not pull your chest toward you toes with your arms.  Use your abdominals to do that.  This is a powerful stretch.  Go slowly and honor yourself.  Do not rush and do not experience pain.  Remember, it's better to stretch gently and hold it longer.  This stretches Piriformis, Glute Min and Med, QL.  It's a great stretch if you are having sciatic pain due to a tight piriformis.