Whether you're an avid runner or cyclist or you spend most of your day sitting, one common complaint is tight hips and hip pain. Give this area a little extra love with this sequence of five hip-opening stretches to increase your flexibility, reduce discomfort, and prevent injury. Try the series in the order listed here, or pick your favorites to incorporate into your workout routine. Even just a few minutes of stretching each day can make a big difference.
This calming hip opener also stretches your lower back.
Begin lying flat on your back. Bend both knees, and hold the outside edges of your flexed feet with your hands. Keep your arms on the outsides of your legs.
Gently use your upper-body strength to equally press both knees to the floor below your armpits. Try not to tense your shoulders or chest, but keep everything relaxed.
This relaxing stretch targets both hips at once while opening up your lower back.
Stand with your feet slightly wider than your hips. Bend your knees and lower your hips down toward the ground. If your heels don't touch the ground, roll up a towel or the back of your mat and place it under your heels for support.
Bring your palms together at your heart center, and firmly press your elbows against the inside of your knees. This will help to open your hips even further.
After five breaths, release the hands to the floor and walk them away from your feet to increase the stretch in the hips and lower back. Hold for another five breaths.
Stretch both hips at the same time with Butterfly pose.
Sit on the ground, bend both knees, and bring your feet together. Using your hands, open your feet up like a book. Use your leg muscles to press your knees down toward the floor.
Lengthen your spine, drawing your belly button inward. Relax your shoulders, and gaze either in front of you or toward your feet. Stay here for five breaths, and then slowly fold forward, drawing your torso toward your legs. Remember to try to keep your spine straight.
Rest your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you. Stay here for another five breaths.
A basic yoga pose, Pigeon is one of the most effective hip openers because you can focus on one hip at a time.
Sit with your right knee bent and your left leg extended behind you. Pull the right heel in toward your left hip, or if your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins to open up toward the ceiling, draw your right foot back in toward your body.
Stay here with your hands resting on your right thigh or your hips, or walk your hands out in front of you, allowing your torso to rest over your right knee. Hold here, breathing into any areas of tightness and tension for at least five breaths.
Double Pigeon offers a very intense stretch for your deep glutes.
Sit on the floor with your legs straight out in front of you. Bend your left knee, and place your knee, shin, and foot on the floor so they're parallel with your pelvis. Bend your right knee, and place it on top so your knees, shins, and ankles are stacked. You'll know you're doing it right when you gaze down and see that your legs make a little triangle.
You may find your top knee to be high up toward the ceiling. It's OK, it just means that your hips are tight, so just stay where you are and breathe.
To make this pose more intense, place your hands in front of your shins and walk them out as far as you can, folding your chest toward your legs.
Stay here for five breaths, slowly release, and then switch legs so your left knee is on top.
