Workouts

Stretches for Tight Hips

Strong but flexible hip flexors are essential to helping you move more easily in almost every activity you do.


BEST HIP FLEXOR STRETCHES

Taking a few minutes to properly stretch before and after exercise can help reduce your recovery time. “Yoga itself is very good for stretching out the hips, especially King Cobra,” says David Reavy. “We recommend releasing, stretching, and activating your posterior chain and abdominals before any workout and in the morning to start your day.”

GLUTE ACTIVATION

Stand with feet shoulder-width apart. Slightly bend right leg, keeping knee over heel. Bring left foot back and behind the right leg, turning torso to the right and leaning into right glute. Hold 30 seconds; switch sides and repeat.

SEE ALSO: The Ultimate Glute Workout

HIP FLEXOR STRETCH

Get into a half-kneeling position, right leg forward with knee bent 90 degrees and left foot on floor behind you. Push hips forward, keeping back straight. You’ll feel the stretch along the front of your left thigh and hip. Hold 30 seconds; switch sides and repeat.

KING COBRA

Lie facedown with palms turned out slightly, arms slightly wider than shoulder distance. Slide left knee up to left side, keeping right leg extended and turned in slightly. Push shoulders off the floor until arms are straight, pressing shoulder blades down and back. Keep hips on the floor and elbows close to your sides. Squeeze your glutes and look up, twisting gently toward left. Continue for 30 seconds; switch sides.

PSOAS RELEASE ACTIVATION

Lie facedown with a lacrosse ball (or a tennis ball) placed just inside your left hip bone. Lean a comfortable amount of weight onto the ball and bend left knee about 90 degrees, keeping right leg extended. Move the left leg gently from side to side. Continue for 30 seconds to two minutes, then switch sides.

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