If your work requires you to sit for long hours and your posture is not good, there’s a high chance that, sooner or later, you will develop hip pain.
You will start feeling soreness in the hip joints near your groin all down your knees. If not taken care of, the pain will only get worse.
The easiest way to fight this is to do hip stretches. Including hip exercises in your regular workout will improve muscle flexibility and blood circulation.
So let’s check out some quick and easy hip stretches that will help you get rid of those sore hips.
7 Best Hip Stretches To Relax Your Tight Hip Flexors
1. Seated Figure 4 Stretch
This is one of the easiest glute stretches that you can do, even while working. It will help release tightness from your glutes, hips, and lower back.
Sit tall on a chair while bending your knees at a 90-degree angle. Place your right foot on your left thigh and your right hand on your right knee. Now slowly lean forward, keeping a straight back, and hold the posture for a few seconds.
Photo: Youtube@Elite Chiropractic and Performance
2. Downward Facing Dog
This popular yoga pose (Adho Mukha Savasana) helps loosen up multiple leg muscles, including the glutes and hip flexors.
Get in a plank position on the floor while placing your hands shoulder-width apart. Now push your hip upwards and bring your head down. Your body should resemble an inverted “V” shape. Hold the posture for 10-20 seconds, and remember to breathe.
3. Glute Bridge
This glute stretching exercise helps to open your hips by stretching out hip flexors and quads and strengthens your pelvic muscles.
Lay down on your back. Bend your knees and anchor your feet flat on the ground. You can place your hand on the sides for extra support or keep them on your chest. Now press your heels to lift your hips, engaging the glutes. Slowly lower it and repeat 10 to 12 times.
4. Knee-to-Chest Stretch
This exercise greatly helps with lower back and glute stretches. It is also great for releasing tension from your hamstrings.
Just simply lie on your back with both legs extended. Then pull one knee towards your chest while keeping the other one straight. Your lower back should be pressed against the floor.
Hold this position for 30 secs to 1 min and repeat with the other leg.
Photo: Youtube@Virginia Mason
5. Reclining Angle Bound Pose
This pose has multifold benefits. It helps string the inner thighs, groin, and hips, relieving tension. Besides, it also increases blood circulation in the lower body and improves digestion.
Lie on the ground and touch the soles of your feet together. Now, slowly open up your knees more and move them closer to the floor.
Hold this posture for 30 secs to 1 min and release.
Photo: Youtube@Noble Savage Yoga TM
6. Kneeling Hip Flexor Stretch
This stretch helps add better mobility to the hips. It also helps alleviate lower back pain and reverse the effects of your bad posture. Plus, the stretch will help with your leg alignment, making them more powerful.
Kneel on your right knee while bending your left knee and place the foot in front of you. To stretch the right hip more, squeeze your butt and lean forward.
Hold the posture for 30 secs and repeat for the left leg.
Photo: Youtube@My Doctor - Kaiser Permanente
7. Deep Hip Flexor Stretch With Yoga Wheels
The yoga wheels will be a good addition if you love working out with equipment. They add that extra support that will let you stretch more confidently. They are also great if you are a beginner in backbends and inversions.
Get into a low squat pose and keep the wheel to your left. Now lean onto your right and put your left leg on the wheel. Keep your torso upright and slowly roll away the wheel to strath your leg.
Hold this pose for 10 to 15 secs and repeat for the other side.
Top 5 Reasons To Start Hip Flexor Stretches ASAP
1. Increases Core Strength, Hence Improving Stability
Adding hip stretches to your exercise regime ensures that your iliopsoas muscle is strong. These are the only muscles connecting your lower and upper body and thus play a major role in providing stability.
2. Undoes The Effects Of Sitting For Too Long
Sitting for long hours is detrimental for hip flexors as they stay squeezed. Over a period of time, it can result in muscle fatigue and eventually weakens them.
Performing stretches helps to build strength back and lengthens the muscles more effectively.
3. Prevents Developing Weak Hip Flexors
The weak hip flexor is often followed by tight hip flexors. Some symptoms include tightness in the front hip, reduced range of motion in the hips, and difficulty activating the glutes and hamstrings.
4. Lowers The Chances Of A Hip Injury
When your hip is weak, your body strains the surrounding muscles, and you develop compensatory movement patterns. This not only heightens the existing imbalance but also increases your chances of getting severe hip injuries.
5. Improves Athletic Ability
If you are young and don’t have any hip issues, you can still perform these flexor stretches to improve your athletic abilities. Your range of motion in the hip joints, such as flexion, extension, and internal and external rotation improves. Thus, no matter what sport you play, strong and mobile hips will help you to perform better.
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