Almost every person once in the life has an idea to tighten the hips for various reasons. It happened with runners, cyclists, desk-bound bloggers or dancers. For all those people who are worried of their hips, we offer you eight hip-opening stretches which increase the flexibility, reduces discomfort, and prevents injuries. The best way is to try the series in the order listed here, however, you can pick your favorites to incorporate into any workout routine.
- Happy Baby
Besides the hips, it also stretches your lower back.
– Start lying flat on your back with your both knees bent and hold the outside edges of your flexed feet with your hands. Your arms should be outside of your legs.
– Using your upper-body strength press both knees to the floor below your armpits, tending to not touch your shoulders or chest, but everything should be relaxed.
– Keep this position for five deep breaths.
- Extended Wide Squat
It is excellent for both your lower back.
– Your feet should be slightly wider than your hips. Lower your hips down toward the ground while bending your knees. Your heels should touch the ground.
– Bringing palms together at your heart center, firmly press your elbows against the inside of your knees.
– Take five breaths, releasing hands to the floor walk them away from your feet. It will increase the stretch in the hips and lower back. Stay in this position another five breaths.
- Open Lizard
It targets the hip flexors (the muscles at the front of the hip) as well as the outer hips.
– Start from the lunge position with your right knee forward. Rest your hands on the ground while you’re lowering your left knee to the floor.
– Your right knee should be lowered slowly to the right while you’re resting on the outside of your right flexed foot. Pressing your chest forward to increase the stretch, keep your arms straight
– Stay in this position for five breaths, and then repeat on another side.
- Wide-Legged Split
It stretches your hips, inner thighs and hamstrings.
– Start with Wide Squat, inching your feet apart of you and placing your hands on the floor in front. Your heels should be wider than your toes. The soles of your feet are flat on the ground at all times.
– Lowering your hips support you up with your forearms, and then move down to your shoulders. Your head is to the side, resting your cheek on the ground.
– After the holding for five deep breaths, walk your feet back together.
Both hips can be stretched with this exercise, at the same time.
– Start sitting on the ground, with both knees bent, and bringing your feet together. Open your feet up like a book by using your hands and press your knees down toward the floor.
– Lengthen your spine and draw your belly button inward. Shoulders should be relaxed. Hold this position for five breaths, and then slowly bend forward and draw your torso toward your legs.
– Pressing your knees down with your arms, rest your hands on your feet, or you can extend your arms out in front of you. Hold for another five breaths.
- Head to Knee
Runners love this stretch because it is good for the hips and hamstrings as well as the back too.
– Start sitting on the ground with your legs out in front of you. Pull the sole of your foot against your left inner thigh while you’re bending the right knee.
– With your both hands reach your left foot, stacking your torso on top of your left thigh. Your back is straight.
– Hold the position for at least five breaths, then do the other side.
This is a basic yoga pose, one of the most effective hip openers.
– Begin sitting with your left leg extended behind you and your right knee bend. Pull the right heel in toward your left hip. Your left hip should always point down toward the mat.
– Hold your hands resting on your right thigh or your hips, allowing your torso to rest over your right knee. Stay in this position, breathing at least five breaths.
– Repeat this pose with another knee bent.
- Double Pigeon
It is excellent for stretching your deep glutes.
– Begin sitting on the floor with your legs bent and crossed in front of you making a little triangle.
– Your top knee should be high up toward the ceiling. Stay where you are and breathe.
– To intensify the stretching, place your hands in front of your shins and walk them out as far as you can,
– Hold for five breaths, slowly release, and then switch legs.