13 Ideas For Opening Hips

Watch Mental Health In Focus Go Now
SUBSCRIBE
13 Hip Openers
Written by Kirsten Nunez on December 21,
2018
Before you start Lunge stretch

Kneeling stretch Spiderman stretch
Clamshells Horizontal stretch
Side angle pose Hip rotation
Butterfly stretch Seated bend
Pigeon pose Horizontal pigeon
Foam roller Thai massage Takeaway
Overuse and inactivity

Many people experience tight hip muscles. It
can be caused by overuse or inactivity. If you
run, cycle, or sit all day at work, you might
have tight hips.
Tight hips can make it uncomfortable to

move your legs. They can also add pressure
on the knees and lower back. This may
cause pain and discomfort in your lower
body.
You can open your hips by performing a

variety of hip flexor stretches and exercises.
These will help relieve tension and
strengthen your hip muscles.
ADVERTISEMENT
___
Search for
1. GROIN INJURY TREATMENT
2. KNEE THERAPY EXERCISES
3. ELBOW SUPPORTS
4. MORTONS NEUROMA SHOES
5. REMEDIES FOR ELBOW PAIN

Sponsored
Hacks for stretching

First, a few tips so you can get the most out
of every move:
Warm-up first. Walk around a little or

move your arms gently through your
full range of motion. Or, do stretches
after a warm shower.
Count breaths, not seconds. Replace

counting 15 seconds with counting 4 or
5 deep breaths in and out.
Modify. You can modify stretches and

exercises for mobility, balance, and
other circumstances and environments.
Speak with your primary doctor, a
physical therapist, or a certified
physical trainer for guidance.
Now let’s get into 13 exercises and stretches

for opening your hips.
1. Standing lunge stretch
The standing lunge stretch works your hips,

butt, and thighs. The repetitive movement
also releases tightness in the hips.
1. Stand with your feet hip-width apart.

Engage your abs and lower your
shoulders.
2. Step your right foot forward.
3. Lower your body until your right thigh is

parallel to the floor. Lean your right shin
slightly forward over your toes.
4. Bend slightly forward at your hips,

keeping your back straight and your
core engaged.
5. Hold for 15 to 30 seconds. Start with

one set of 2 to 4 reps.
6. Push into your right foot to stand up.

Repeat with the other leg.
ADVERTISEMENT
Search for
1. HIP AND THIGH PAIN
4. ELBOW SUPPORTS

Sponsored
2. Kneeling hip-flexor stretch
For a simpler variation on the standing lunge

stretch, try a kneeling hip-flexor stretch. This
is ideal if you have mobility issues.
If you need extra support, place a folded

towel, blanket, or pad under your knee.
1. Kneel down on your left knee. Place

your right foot flat on the floor in front
of you.
2. Bend your right knee to 90 degrees.

Keep your knee over your right ankle.
3. Place your hands on your hips.

Straighten your spine and lower your
shoulders.
4. Gently push into your right hip. Engage

your core and left thigh.
5. Hold for 30 seconds. Start with one set

of 2 to 5 repetitions.
6. Switch legs and repeat.
3. Spiderman stretch
This move stretches the muscles in your hip

and groin. It also works your core. The
spiderman stretch is similar to the low lunge
and lizard poses in yoga.
1. Start in push-up position on your hands

and toes.
2. Place your right knee near your right

elbow.
3. Drop your hips down. Hold for 30

seconds.
4. Return to push-up position. Repeat with

the left leg.
ADVERTISEMENT
Search for
2. ELBOW SUPPORTS
4. REMEDIES FOR ELBOW PAIN
5. HIP STRETCHING EXERCISES

Sponsored
4. Clamshells
The clamshell exercise strengthens your hip

flexors. It helps relieve tightness due to
weakness and inactivity. The exercise is
often used for back pain. Clamshells will also
tone your glutes.
1. Lie down on your side with your knees

bent at a 45-degree angle.
2. Rest your head on the hand of your

lower arm, and put your other hand on
your hip.
3. Line up your heels with your glutes.

Stack your hips one on top of the other.
4. Keeping your heels together, lift your

top knee as high as possible without
moving your hips. Don’t move your
lower leg off the floor.
5. Repeat 8 to 10 times. Switch sides and

repeat.
5. Horizontal squat stretch
The horizontal squat stretch relieves

tightness in the hips, groin, and back. It’s
similar to the Cat-Cow and Frog Pose in
yoga.
1. Kneel on the floor. Place your knees

wider than your hips.
2. Line up your ankles with your knees.

Extend your spine.
3. Push your hips back toward your heels.
4. Hold for 30 seconds.

ADVERTISEMENT
Search for
4. ELBOW SUPPORTS

Sponsored
6. Side angle pose
The side angle pose is common in yoga

practices. As you stretch the glutes and inner
thigh, it relieves tension in the hips.
1. Place your feet 3 or 4 feet apart.
2. Rotate your left foot outward and your

right foot to 45 degrees.
3. Bend your left knee to 90 degrees.

Raise your arms to shoulder height.
4. Extend your left arm to the floor and

your right arm over your head.
5. Face your torso forward. Hold for 3 to 5

breaths.
6. Release and return your arms to

shoulder height. Point both feet
forward.
7. Repeat on the right side.
Watch a video from GuerillaZen Fitness for

more on how to improve internal hip rotation.
How To Improve Hip Internal …
AD
BOTTEGA VENETA
Vol. 5
Padded
Cassette
HEALTHLINE TOOL
Find wellness tools that work for

you
Learn the best beauty tips and healthy
eating hacks from the experts themselves
when you sign up for one of our wellness
courses.
LEARN MORE
7. Seated internal hip rotation

Seated internal hip rotations improve hip
mobility and range of motion. This can
reduce tightness and discomfort.
If you have knee problems, avoid this

exercise. It can put a lot of stress on the
knee.
1. Sit on the floor. Bend your knees.
2. Place your feet slightly wider than

shoulder-width apart.
3. For stability, place your hands on the

floor behind you.
4. Flex your right foot. Keep your left leg

in place.
5. Bring your right knee in and toward the

floor. Repeat on the other side.
ADVERTISEMENT
Search for
4. ELBOW SUPPORTS

Sponsored
8. Seated butterfly stretch
The seated butterfly stretch is a hip opener

that engages your thighs and groin.
Don’t worry if your knees aren’t close to the

ground. As your hips loosen up, you’ll be
able to lower them.
1. Sit on the floor with your feet together.

Straighten your back.
2. Lay your hands on top of your feet.
3. Lean forward from your hips. Gently

push your elbows against your thighs.
4. Hold for 15 to 30 seconds. Repeat 2 to

4 times.
9. Wide-angle seated forward

bend
This exercise is also called the seated

saddle stretch. It releases tension in the hips,
hamstrings, calves, and lower back.
1. Sit on the floor with your legs open to

90 degrees.
2. If your back rounds when you sit,

elevate your hips and sit on a yoga
block. This will help extend your lower
back.
3. Reach your arms straight ahead. Point

your toes to the ceiling.
4. Lean forward from your hips. Straighten

your back and engage your core.
5. Hold for 15 to 30 seconds. Repeat 2 to

4 times.
10. Pigeon pose
For a deep stretch, try the pigeon pose. It

loosens up your hip flexors, outer hips, and
glutes. This pose also releases tension in
your psoas muscle, which connects your
thighs and lower back.
If you have bad knees, place a folded towel

or blanket under your knee. This will act as a
cushion.
1. Begin on all fours. Place your left knee

behind your left wrist.
2. Lay your left shin on the floor. Slowly

move your left foot forward.
3. Lengthen your right leg behind you.

Lay the top of your ankle on the floor.
4. If your hips don’t touch the floor, place

them on top of a yoga block or pillow.
5. Extend the spine. Rest your hands on

the floor or a yoga block.
6. Hold for 5 to 10 breathes. Switch sides

and repeat.
11. Supine pigeon pose
If the pigeon pose feels uncomfortable, try

the supine pigeon pose. This version is ideal
if you have bad knees or tight hips. It’s also
called the reclined pigeon pose, lying figure-
4 pose, or eye of the needle.
For extra support, lay your head on a pillow.
1. Lie down on your back. Bend your

knees.
2. Lift your left leg. You can place your left

foot against a wall.
3. Cross your right shin over your left

thigh.
4. Hold your right thigh for 3 to 5 breaths.

To deepen the stretch, gently apply
pressure.
5. Return to starting position. Switch sides

and repeat.
12. Foam roller stretch
A foam roller can release tension from your

hips, quads, and legs. This tool applies
pressure to the muscle and surrounding
tissue.
1. Lay your right thigh on a foam roller.
2. Straighten your right leg behind you.

Bend your left knee to 90 degrees and
place it to the side.
3. Rest your forearms on the floor in front

of you.
4. Slowly roll your body forward and

backward. Repeat to side to side.
5. Continue for 20 to 30 seconds. Repeat

on the left leg.
13. Thai massage
A Thai massage is another way to loosen

your muscles. This type of massage
combines acupressure, deep compression,
and yoga-like movements.
During a Thai massage, you can wear loose

clothing. Your therapist will apply firm,
rhythmic pressure. They will also move your
body into positions that lengthen your
muscles.
Thai massages are typically done on the

floor with a mat. However, some techniques
can be done on a massage table.
The takeaway
Hip flexor exercises and stretches can
relieve tension in your hip muscles. To enjoy
these benefits, it’s important to do them
regularly. You can also try a Thai massage.
If you’re healing from an injury or have

mobility issues, talk to a doctor or physical
therapist. They can recommend the best
modifications for your needs.
3 Yoga Poses for Tight Hips
!
3 Yoga Poses for Tight Hips
ADVERTISEMENT !

13 Ideas For Opening Hips

Uploaded by

Copyright:

Available Formats

13 Ideas For Opening Hips

Uploaded by

Document Information

Original Title

Copyright

Available Formats

Share this document

Share or Embed Document

Sharing Options

Did you find this document useful?

Is this content inappropriate?

Copyright:

Available Formats

13 Ideas For Opening Hips

Uploaded by

Copyright:

Available Formats

Watch Mental Health In Focus Go Now

Before you start Lunge stretch

Overuse and inactivity

Tight hips can make it uncomfortable to

You can open your hips by performing a

1. GROIN INJURY TREATMENT

2. KNEE THERAPY EXERCISES

4. MORTONS NEUROMA SHOES

5. REMEDIES FOR ELBOW PAIN

Hacks for stretching

Warm-up first. Walk around a little or

Count breaths, not seconds. Replace

Modify. You can modify stretches and

Now let’s get into 13 exercises and stretches

1. Standing lunge stretch

The standing lunge stretch works your hips,

1. Stand with your feet hip-width apart.

2. Step your right foot forward.

3. Lower your body until your right thigh is

4. Bend slightly forward at your hips,

5. Hold for 15 to 30 seconds. Start with

6. Push into your right foot to stand up.

1. HIP AND THIGH PAIN

2. GROIN INJURY TREATMENT

3. KNEE THERAPY EXERCISES

5. MORTONS NEUROMA SHOES

2. Kneeling hip-flexor stretch

For a simpler variation on the standing lunge

If you need extra support, place a folded

1. Kneel down on your left knee. Place

2. Bend your right knee to 90 degrees.

3. Place your hands on your hips.

4. Gently push into your right hip. Engage

5. Hold for 30 seconds. Start with one set

6. Switch legs and repeat.

This move stretches the muscles in your hip

1. Start in push-up position on your hands

2. Place your right knee near your right

3. Drop your hips down. Hold for 30

4. Return to push-up position. Repeat with

1. KNEE THERAPY EXERCISES

3. MORTONS NEUROMA SHOES

4. REMEDIES FOR ELBOW PAIN

5. HIP STRETCHING EXERCISES

The clamshell exercise strengthens your hip

1. Lie down on your side with your knees

2. Rest your head on the hand of your

3. Line up your heels with your glutes.

4. Keeping your heels together, lift your

5. Repeat 8 to 10 times. Switch sides and

5. Horizontal squat stretch

The horizontal squat stretch relieves

1. Kneel on the floor. Place your knees

2. Line up your ankles with your knees.

3. Push your hips back toward your heels.

4. Hold for 30 seconds.

1. GROIN INJURY TREATMENT

2. HIP AND THIGH PAIN

3. KNEE THERAPY EXERCISES