FitnessHealth

5 Stretches for Your Hips

This week I spent more time relaxing than I usually do thanks to a healthy dose of laryngitis. Due to my newly found down time, I spent more time thinking and practicing more stretching- particularly my hips that got so tight from sitting in bed (relaxing). So to kick this weekend off (a time when you hopefully have some relaxing activities (or non-activities) planned), I want to share 5 stretches for your hips that may help to release some tension and built up tightness from the week.

5 stretches for your hips that will help to open them and release tension:

Stretch #1: Pigeon. This one feels oh-so-delicious. I frequently have tight glutes and hamstrings (you probably do too thanks to all the sitting you do), so this one feels extra good.

Stretch notes: If you’re not flexible enough to get your butt-cheek to the ground (THAT’S OK!) – stick a yoga block or a rolled up towel under your elevated glute for support. Additionally, experts recommend trying to get your calf parallel to what would be the top of a yoga mat if you were on one- I frankly can’t do this either, so just make sure that your knee is in line with your hip (code: straight forward).


 

Stretch #2: High lunge. This one also feel so yummy for all us desk sitters, but instead of stretching the glute, we’re instead stretching the hip flexor – another area that gets majorly tight with all of the sitting we do. This one is a little simpler to follow, so enjoy!


 

Stretch #3: Standing knee hugs. There are only a few standing poses that I love for my hips, but this is one of them and feels really good. This one too is sort of self-explanatory!


 

Stretch #4: Up-dog. My puppy dogs love this one and so do it. It also stretches the hip flexors but also gets into the obliques, abdominals and side-body- areas that also get tight from all this damn sitting.

Stretch notes: You can try keeping your (as pictured below) knees off the ground and flex your glutes when you do this- or you can also put your knees on the ground but be gentle with yourself and by all means keep your shoulders out of your ears- make sure your neck is long and extended and shoulders are down.


 

Stretch #5: Low-lunge knee-pull. This one is a little more advanced and also one that someone who’s just a little more flexible may want to tackle (relax, you’ll get there!). This one is intense but feels GREAT on the front of the quad and all through the hip flexor.

For more fitness posts check these out:

24 Minute Total Body Workout

3 Active and Calming Yoga Poses

20 Minute Do Anywhere Workout