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6 Great Stretches For Tight Hips



  • Tight hips can really be a pain, especially when you're young, it's summer, and all you can think of after the long hard winter months is having some fun. But there are exercise and stretching routines that can drastically reduce stiffness in the hip flexors.
    The truth is, we need our hips for almost all forms of movement we make walking, running, jumping, climbing, and even in sex. Our mobility is dependent on the condition of our hips. The sad thing, though, is that many of our lifestyles reduce the amount of activity and exercise that the hips get. Sitting all day, like most of us do, lessens the natural strength of the hips. Taking care of the hips is of maximum importance and you can start to pay your hips the attention they deserve with these easy exercises.
    Like most other stretching exercises the key to doing these correctly is being patient and conducting the exercises gently while aiming for a steady increase in the amount of time spent in the stretch and number of reps you're able to tolerate. If your muscles are naturally tight at first, learning to relax and breathe during the exercises will quickly remedy that scenario.

    1. Prone Hip Rotations
    Start off your exercise routine with prone hip rotations.
    Lying with your back on the ground and with your knees folded, place your right ankle on your left thigh.
    Move your right knee toward and away from you using the thigh as a fulcrum.
    You should slowly feel your hips loosen.
    Switch legs and repeat the routine.

    2. Butterfly Stretch
    Sit on the floor in a classic yoga stretch with both knees spread out as wide as possible and both feet touching.
    Ensure you keep your spine straight; you can provide much needed support for your torso by placing your hands on the ground behind you.
    Move the knees in a flapping motion until you feel the muscles and joints loosening.
    Do the dynamic motion for about eight movements then hold the position at the tightest point of the stretch.
    Use your hands or elbows to push down on your thighs for 30 seconds.

    3. Kneeling Lunge Stretch
    This position starts in something similar to a classic walking lunge with your front leg forming a right angle to the trunk and your body square.
    Keep your back straight, and use one arm to pull your back ankle as far up toward your back as possible.
    You should feel a great stretch but if you don't, adjust the positioning of your front leg until you do.

    4. Traveling Butterfly 
    This stretch will improve circulation all through the pelvic region and loosen your hips for more rigorous stretches.
    Start out sitting on your butt with your legs held together and stretched straight out in front of you with both hands behind you for support.
    Slowly transition to the butterfly stretch in a dynamic movement by moving your hips forward in a gradual motion.
    Repeat the motion for about 10 repetitions.
    Be sure to keep your heels together throughout the motion.

    5. Pigeon
    You may assume a pose that is reminiscent of a resting pigeon, but you won't be doing a lot of resting with this one. The pose will get the blood flowing along the hips and pelvic region. Take your time with this it can be particularly hard on beginners. Concentrate on slowly getting comfortable with the stretch.
    Start in a deep squat and lie your right leg on the ground like you would do in the classic yoga pose, and at the same time stretch out the right leg behind you.
    It's okay if the right leg is folded initially but as your hips get more flexible, you should concentrate on stretching it out.
    Rock back and forth in a slow deliberate manner to produce a good stretch.
    Repeat the routine on the other side.

    6. The Frog
    This exercise is simple but effective. It does have a high injury risk if the motion is forced, so be sure to take things slowly.
    Start on your hands and knees and slowly spread your knees as far apart as possible.
    Your knees should be as close to 90 degrees from your torso as possible.
    With your body leaning forward and resting on your hands, slowly rock back and forth to deepen the effects of the stretch.

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