by James - This article may contain affiliate links.
Tight hips come from tension around the hip flexors. Hip flexors are a group of muscles located around the top of the thighs that connect your upper leg to the hip. Tension in these muscles can lead to lower back and knee pain.
Hip stretches can help open up your hip muscles and release tension. Perhaps you are wondering how often should I stretch hips?
Stretching your hips two or three times each day can help with tight hips. Consistency is more important than the number of daily sessions. If you build a regular stretching routine and stick with it, you can get rid of tight hips within three or four weeks.
Read on as we explore the importance of flexible hips and outline an ideal stretching routine for your hips.
We’ll also offer some stretching hacks and tips to avoid overstretching.
Contents
The Importance of Flexible Hips ?♀️
Having flexible and open hips is essential for your overall health and mobility.
Tight hips can worsen your other body pain hotspots and lead to injuries.
A sedentary lifestyle with a lot of time sitting can shorten your muscles in the back, hips, and knees.
Also, poor posture and even a weak core can cause tight hips.
Hip flexors are located in your lower back, so the stress will be on the lower part of your spine when they get tight.
Besides, a daily stretch routine can help you speed up the process.
Also, please take a look at our top three under desk bikes to keep your leg muscles flexible while seated.
The Ideal Stretching Routine for Hips ?
People generally see the first signs of improved flexibility in three or four weeks. Significant change may take more than a year.
Both morning and evening are great for stretching.
But stretching in the early morning awakens your body and releases muscle stiffness, preparing you for the day ahead.
For optimal results, you should hold each stretch up to 60 seconds.
But if you can’t hold a particular stretch for one minute, you can hold it for 15 to 20 seconds and repeat it three times.
Here are eleven hip-opening stretches that you can incorporate into your daily routine.
1. Pretzel Stretch
This move stretches your hip flexor and glute, quads, and obliques.
- Lie on your left side while resting your head on your left arm.
- Bend your right knee 90 degrees, bring it to your chest as close as possible, and rest on the floor.
- Bend your left knee and grab your ankle with your right arm.
- Gently pull your leg and hold the stretch. Then switch sides.
2. Figure Four Stretch
This stretch primarily targets the gluteus medius—the muscle that aids in hip movement and hip mobility.
- Lie on your back with your knees bent on the ground.
- Raise your right knee and put it across the other.
- Hold the back of your left thigh with your hands and gently pull it toward your chest.
- Feel the stretch, hold it, then slowly lower to starting position.
Repeat the movement with your other leg.
Do you need an exercise mat to help you exercise properly? If so, check out our top three exercise mats for stretches below.
3. Kneeling Hip Flexor Stretch
This move stretches your muscles across your hip and knee joints that flex your hip.
- Kneel on the floor with your right knee and bring your other knee forward with your knee at 90 degrees.
- Make sure that your toe is pointing straight.
- Keep your pelvis tucked and straight, don’t arch your back, and squeeze your glutes and abdominals.
- Then gently lunge forward to feel the stretch in front of your hip and thigh.
- Hold the stretch, then switch sides.
4. Pigeon Stretch
- Pigeon pose opens your hip flexors, groin muscles, and hip rotator muscles.
- Start with the push-up position with your hands straight under your shoulders.
- Lower your hips and bring your right knee behind your left wrist.
- Push your hips back as far as possible, untucking your toes and putting the top of your leg on the ground.
- Bring your left knee outside your hip and keep your chin parallel to the top of your mat.
- Walk with your hand as far as possible and hold the stretch.
See the video below for more information.
5. Spiderman Stretch
This stretch targets your hip flexors and lengthens the muscles in your hamstrings and quads.
- Begin with a push-up position.
- Bend your right knee and bring it to your right hand.
- Feel the stretch in your hips, slowly rotate your torso and raise your left hand straight toward the ceiling.
- Hold the stretch and then come back to the starting position.
- Repeat the movement with another side.
Watch this video to know how to perform it properly:
6. Butterfly Stretch
This stretch targets your hips and inner thighs, strengthening your back muscles and improving your overall posture.
- Sit on the floor with your feet soles pressing into each other.
- Move your legs closer to your hips to increase the stretch.
- Keep your back straight and your core tight.
- Grab your ankles with your hands, and then lean forward.
- You can use your elbows to push your thighs for more stretching.
- Hold for 20 to 25 seconds and then release.
7. Horizontal Squat Stretch
This move is an excellent hip-opener that stretches your glutes and inner thighs.
- Kneel on the ground, with knees slightly wider than hip widths apart, and make sure your ankles align with your knees.
- Keep your spine straight and bring your torso forward.
- Push your hips backward toward your heels and hold the stretch.
Watch this video to learn the proper form:
8. Clamshell Stretch
The clamshell improves your hip stability, targets the glutes, and stretches your inner thigh muscles.
- Lie on your side with your head resting on your hands.
- Bend your knee with your legs stacked and keep your upper body straight with your heels.
- Rotate up your upper knee while keeping your feet touching.
- Hold the stretch, then slowly return to the starting position.
You can place a resistance band above your knees to add stretch. Check out our top three Resistance Exercise Bands, available on Amazon to help you optimize your stretching.
9. Reclining Angle Bound Pose
This move is a yoga pose that works your hips, groins, and inner thigh muscles. It also improves your overall posture.
- Lie on the ground.
- Bend your knees and go to the butterfly stretch position.
- Leave your hands at your sides.
- Move your heels closer to you to feel more stretched.
- Hold on for 20 to 25 seconds and slowly return to the starting position.
See the video below for more information.
10. Three-Legged Dog
This stretch works your hip flexors, thighs, and hamstring.
- Begin with the tabletop position, with your hand beneath your shoulders.
- Walk the hands forward about a hand or two, shift the weight on your back and raise your hips toward the sky.
- Walk the hands a little further forward and take the gaze down toward your belly button.
- Then slowly raise one leg toward the ceiling as much as possible.
- Hold the stretch, then slowly lower down to the starting position.
Then repeat the movement with the other leg.
Modification: You can lean your lower leg against the wall. It stretches the same parts.
11. Happy Baby Pose
This move stretches the hips, the muscles of the low back, and the inner thighs.
- Lie back on your mat with your knees bent.
- Bring both legs toward your chest and grab the palms of your feet with your hands.
- Press down your knees towards the floor.
- As you push up into your hands with your feet, try to send your tailbone down towards the floor.
- Hold the stretch, then release.
Then repeat the movement with the other leg.
See the video below for the happy baby pose.
Tips For Stretching Your Hips Properly ?
Besides being consistent and performing proper stretches, these hacks can help you optimize your stretching routine.
Do A Warm-Up Session
Walking, jogging, arm circles, leg squats can warm your muscles and prepare you for your workout.
You can also do your stretches after your routine workouts or weight lifting. You’ll release your muscles after a training session, and it will be easier to build a habit of stretching.
Stretch Slowly
If you want to get results faster, it’s better to stretch slowly.
Having multiple sessions within short intervals won’t allow your muscles to relax and go deeper into the stretch.
It could lead to injury, preventing you from exercising for a long time.
Breathing
Inhale as you go into the position and exhale, focusing on relaxing every muscle in your body.
Frequently Asked Questions ?
Can You Overstretch Your Hips?
You can overstretch your hips, which can strain your hip flexors and reduce your mobility. If you stretch very frequently and beyond your limits, your tendons and muscles will endure excessive pressure. The best way to avoid it is to stay within your flexibility capacity.
Other ways to avoid overstretching are to:
- Stay Hydrated. If you don’t like the bland taste of water, try drinking naturally flavored waters during stretching.
- Use proper form when stretching; you can ask a professional to check your stretching positions.
- Avoid exercising when you’re in pain or exhausted.
How Many Times a Week Should You Stretch Your Hips?
It’s enough to stretch your hip flexors two or three days in a week. If you have weak hip muscles, instead of stretching them every day, consider exercises that strengthen your hips. Regardless of the number of times you stretch, you get the best results when you stay consistent.
Bottom Line ?
Hip flexor stretches can release the tension in your hip muscles.
The hip stretches suggested in this post can help you get rid of tight hips.
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Last update on 2023-09-24 / Affiliate links / Images from Amazon Product Advertising API
