Many people will come across the idea to tighten their hips for various reasons. Some of them are cyclists, desk-bound bloggers, dancers, or runners. If you are one of those people worried about your hips, here are eight hip-opening stretches that will reduce discomfort, increase flexibility, and prevent injuries. For best results, follow the order of the presented exercises. Also, you can incorporate your favorite series into your workout routine.
It is also good for stretching your lower back, besides stretching the hips.
- Lay flat on your back, bent your knees and with your hand, hold the outside edges of your flexed feet. Keep your arms outside of your legs.
- With your upper body strength, press both your knees below your armpits, but do not touch your shoulders or chest. Keep everything relaxed.
- Take five deep breaths.
- Extended Wide Squat
It helps your lower back too.
- Put your feet hip-width apart. Bent your knees and lower your hips to the ground. Your heels need to touch the ground.
- Bring your palms together and press your elbows against the inside of your knees.
- Keep in this position for five deep breaths. Release your hands away from your feet. You are done with this exercise after you take five deep breaths.
- Open Lizard
It helps strengthen the hip flexors and outer hips.
- Put your right knee forward and lunge. Put your hand on the floor while you lower your left knee.
- Lower your right knee slowly to the right and rest on the outside of your right flexed foot. Keep your arms in a straight position and press your chest forward for a better stretch.
- Keep this position for five deep breaths and repeat on the left side.
- Wide-Legged Split
Not only it stretches your hips, but it also helps stretching your inner thighs and hamstrings
- Make a Wide Squat, put your feet apart and place your hands on the floor in front of you. Make sure your heels are wider than your toes and your soles flat on the ground all the time.
- Support yourself with your forearms while lowering your hips. Slowly move down to your shoulders. Rotate your head on the side and rest your cheek on the ground.
- After you held five deep breaths, put your feet back together.
At the same time, you can stretch both your hips.
- Sit on the ground, bending your knees, and bring your feet together. Open your feet with your hands and press your knees toward the floor.
- Extend your spine and draw your stomach inward and relax your shoulders. Stay in this position for five deep breaths. Then slowly bend forward and draw your torso toward your legs.
- Press your knees with your arms and put your hands on your feet. You can also extend your arms in front. Stay in this position for another five breaths.
- Head to Knee
This exercise is good for runners, as it will stretch their hips, hamstrings, and back.
- Sit on the ground and place your legs in front of you. While you are bending the right knee, pull the sole of your foot against your left inner thigh.
- Reach your left foot with both hands and place your torso on top of your left tight. Keep your back straight.
- Stay in this position for at least five breaths and change sides.
This pose is practiced in yoga and it is an effective hip opener pose.
- Place yourself in a sitting position. Stretch your left leg behind and bend your right knee. Put your right heel under your left hip. Make sure your left hip points toward the mat.
- Put your hands bent in front of you and rest your torso over your right knee.
- Take five deep breaths.
- Double Pigeon
It will stretch your deep glutes.
- Sit on the floor and cross your legs in front to make a triangle.
- Keep your top knee high toward the ceiling.
- For better results, stretch your hands in front of you as far as you can.
- Stay in this position for five deep breaths, slowly release and switch the other leg.