7 Hip Stretches To Restore And Maintain Mobility

3 min read

Ishika Das
Don't wish for it, work for it !!

By sitting around all day and living the work-from-home lifestyle, tight hips are something we’ve all experienced. Well, every second person you meet seems to have tight hips these days, making hip stretches a must. 

When you think about it, hip stretches make sense. When a person spends a lot of time sitting around, it keeps the hip flexors in a shortened and contracted position. Constricting the muscles in this manner can make the hips super tight and uncomfortable. 

An easy solution to this problem is practicing tight hip stretches and strengthening your hip flexors. Here’s everything you need to know to work on your hip flexor mobility!

Also, read 9 Steps To Get 6 Pack Abs According To Science

What does it mean to have tight hips? 

If you’ve been feeling a certain tightness around the hips, it comes from tension around the hip flexors. The hip flexors are muscles along the front region of the upper thigh; they connect the upper leg to the hip. Some of the main hip flexor muscles are: 

  • Rectus femoris
  • Tensor fasciae latae
  • Sartorius
  •  Iliopsoas

As we pointed out, many people these days have tight hips, ranging from people who have to sit around for the majority of the day, professional athletes, or even regular gym-goers. Some people are more prone to feeling tightness in their hip region as compared to others. 

Having tight hips may put you at risk of injuring yourself more easily due to increased demand and pressure on the tissues. Thus, it is important to practice hip stretches. 

Also, read 5 Boxing Workouts That’ll Get You in Fighting Shape In 2021

Best hip flexor stretches we all need in our lives

1.Lunge with spinal twist
  • To perform this hip stretches exercise, start in a standing position with your feet joined together. 
  • Now, take a big step forward using your left foot to enter a staggered stance pose. 
  • Bend your left knee as you drop into a lunge, and make sure your right leg is straight behind you with your toes firmly on the ground. You should be able to feel a stretch in your right thigh.
  •  Now, gently place your right hand on the floor as you twist your upper body to the left and extend your left arm upwards. 
  • Hold this for about 30 seconds to 1 minute before repeating on the other side. 
2. Foam roller stretch
  • To perform this hip stretches exercise, you will need a foam roller. Lie face down with the foam roller beneath you, slightly below your right hip. 
  • Place your left leg to the side as you need your knee at a 90-degree angle. 
  • Keep your forearms on the ground to take bodyweight off your hips. 
  • Now, stretch your right leg straight out behind you, keeping your toes pointed backward, and the front of your foot should lay flat against the ground. 
  • Gently move forwards and backward with the foam roller. 
  • Continue this for about 30 seconds before repeating the same with your left side. 

Also, read Have Damaged Muscle Tissue? Here’s How You Can Speed Muscle Recovery

3. Knee-to-chest stretch
  • Start by laying on your back with both your legs extended. 
  • Now, gently pull your right knee to your chest while keeping your left leg as straight as possible. 
  • Make sure your lower back is pressed onto the floor. 
  • Hold this for about 30 seconds to up to 2 minutes before repeating the same on the other side. 
4. 90/90 stretch 
Photography by Dima Bazak
  • Sit with your right knee bent at 90 degrees in front of you, with your calf perpendicular to the body and keeping the sole of your foot facing to the left. 
  • You can keep your right foot flexed. 
  • Let your leg rest flat on the ground, and place your left knee to the left of your body. Bend the knee so that your foot faces behind you.
  •  Place your right buttcheek firmly on the ground and try to move the left cheek as close to the floor as possible. 
  • Hold this position for 30 seconds to 2 minutes before moving on to the next side. 

Also, read 10 Most Popular Fitness Gifts For Him & Her In 2021

5. Pigeon stretch
  • The pigeon stretch is a common tight hip stretches, usually performed in yoga. To do this, begin with your knees and hands in a tabletop position. 
  • Slowly bring your right knee forward, behind your right wrist. Make sure that your right ankle is placed in front of your left hip. 
  • As you straighten your left leg behind you, make sure your left knee is straight and toes pointed.
  •  Next, keep your hips square as you gently lower yourself on the ground. 
  • Stay in this position for 10 seconds before releasing the position by pushing your hands and lifting your hips. Repeat the same on the opposite side. 
6. Figure four stretch
  • To perform the figure four stretch, start by lying on your back. 
  • Gently cross your right foot over your quad as you bend your left knee. 
  • Now, hold the back of your left leg as you gently pull it towards your chest. 
  • Once you feel a comfortable stretch, hold it there for at least 10 seconds.
  • Switch over sides and repeat. 

Also, read Thinking About Getting Fit After A Long Time? 6 Tips To Start Exercising Again After A Break

7. Piriformis stretch
  • To perform the piriformis stretch, sit on the floor with both your legs extended in front of you. 
  • Now, cross your left leg over the other as you place your right foot flat on the floor.
  • Placing your right hand on the floor behind your body, place your left hand on the right quad, and your left elbow on your right knee. 
  • Now, press your right leg to the left as you slowly twist your torso to the right. 
  • Switch over sides and repeat. 

Also, read Yoga For Periods: 5 Yoga Asanas To Ease Menstrual Problems

These were some of the best hip flexor stretches that should be practiced every day to ease tight hips. 

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