Stretches To Improve Hip Flexibility

‘Tight hips’ are a result of strain that is caused due to sitting on your couch, office desk or vehicle. The mobility and flexibility are reduced, which can lead to discomfort as time progresses. Good way to ‘open up the hips’ are by performing hip exercises under the three-dimensional plane. Repetition and discipline are important. The following stretches can be done as part of a warm-up.

Internal Rotation (Seated)

  • Start from the seated position with feet on the floor
  • Stretch the knee out from the hip at a 45 degrees angle
  • Then switch to a seated position with feet flat and knees wide
  • Sit tall and pull the hips towards the heel
  • Roll to the right, point right knee at 45 degrees
  • Move from side to side in a single flow for up to 5 seconds
  • Repeat this between 10-15 times

Half-kneel, hip flexor, and Adductor Stretch

  • At half kneel, push the right foot forward
  • Keep the spine straight and tuck your pelvis in
  • Hold this position for up to 10 seconds
  • Next, with knee aligned, move the right foot forward
  • Lower the hips towards the knee. Hold so for up to 10 seconds
  • The above positions can be done standing, lunging forward

Glute Stretch (Seated)

  • Start seated and cross-legged
  • With right foot tucked into left thigh, lean the torso forward
  • Hold for 10 seconds and repeat with opposite foot

Focus on lengthening the breath and moving slowly till the hip pain reduces.





Posted On March 5th, 2018

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