Stretches for the Hips with Images

We’ve all been there... Flinging ourselves out of bed, or standing up from the couch, only to hear the popping noise of our hips re-adjusting from their stiff position.

Our hips are one of the main joints between our spine and our knees so it is important that we keep them limber.

Here are our top 3 favorite hip stretches to do in the morning or before bed.

(As always please talk to a physician before doing any new exercises.  These products or exercises are not intended to diagnose, treat, cure, or prevent any disease.)

1. With the cutest name and the easiest set up is: Happy Baby

This stretch may help with opening up the hips. A relaxation exercise for our back, it increases blood flow thus relieving tension and stress.*

• Lay flat on your back

• Bend your knees up to your chest

• Grab the outside of your feet

• Gently pull your legs towards your armpits

• Stay in this position for a few deep breaths and then release

(Difficulty Level: Easy)

2. Next up is the: Butterfly

This stretch is great because it stretches both hips at the same time so if you’re in a time crunch you can do this one for a few minutes.  It helps relax not only our hips but also our thigh muscles, thus improving flexibility.*

• Sit on the ground almost like sitting crossed legged but instead bring the bottom of your feet together so they are touching

• Try to keep your knees as close to the ground as possible

• Place your hands on-top-of or in-between your feet

• Sit up straight (no slouching) for a few breaths

• Then slowly fold yourself forward, drawing your belly button to the floor, keep your spine straight as possible and knees close to the ground
• For a deeper stretch, reach your arms in front of you.

(Difficulty Level: Medium)

 

3. Another classic hip stretch is the: Frog

This position helps you really get a deep stretch and may help you reach your goal of doing the splits one day!

•  Start in a table-top position with your hands and knees on the ground

• Gently widen your knees as far as they can go - don’t strain yourself
• Align your feet with your knees
• Keep your shins in line (parallel) with each other and flex your feet

• Slowly begin to lower yourself onto your forearms  

• Hold for a couple breaths
• *Optional: For a deeper stretch, slowly move your hips forward and backward

(Difficulty Level: Hard)

What is your favorite hip stretch?

 

(As always, please talk to a physician before doing any new exercises- These statements have not been evaluated by the Food and Drug Administration. These products or exercises are not intended to diagnose, treat, cure, or prevent any disease.)

 

 

 

 

---

Also in Wellness Blog