Clasp your hands behind your left knee and pull it in to your chest. Take your right foot and cross it over your left knee. Laying on your back bring both knees to your chest. Sit back like you’re about to sit in a chair. Standing and holding onto something, take your right foot and cross it over your left knee, so that you resemble a 4. This is like the inverse of the butterfly stretch. Laying on your stomach, bring the soles of your feet together, drawing them upwards toward your back so that your knees splay outwards. This will likely feel strenuous enough, but if you want a deeper stretch, you can bend at the hip and lower your head to the matt. Lower your right leg and hips to the floor so that your left leg is straight. Turn your right hip out, bringing your right foot to your left wrist. Pigeon Poseįrom all fours, bring your right knee forward to your right wrist. Then arch your back the other way, pushing your belly down towards the ground and lifting your head up to the sky. On all fours, draw your belly in and up and arch your back, rounding your head down.
Place your hands on the floor and slide them forward until your head is touching the floor. Sitting back on your heels, open your knees a little wider than hip distance apart. Child’s PoseĮveryone’s favorite yoga pose is a great not-too-strenuous hip opener. Hold for one minute (it will feel much longer) and switch sides. Push your hips forward, (your upright knee will start to shift towards your toes) arch your back, and lift your arms overhead. Crescent Lungeįrom standing, drop a knee, placing a pillow, blanket, or folded yoga mat under it to avoid discomfort. They key is to keep your back flat as you lower yourself down to really activate the hips and hamstrings. Touching your toes is simple, but if you do it with proper form, it provides a more far-reaching stretch than you might imagine. You’ll get a deeper stretch moving only slightly forward with a flat back than you will if you touch your head to your toes with a curved spine. (If you have a child enrolled in ballet, they’ll be familiar with this pose, otherwise known as a butterfly.) Bend forward from the hips. Sitting down, bring the soles of your feet together so that your knees splay out to the side. A good stretch generally lasts 10-60 seconds, but you should always stop if you feel pain. Just ease into each position, stretch until you can feel it, and don’t overdo it. These 10 hip-opening stretches will loosen up those hard to reach hip flexors. But to get into your tight hip flexors, you’re going to have to work for it. If you have tight hamstrings, you touch your toes. The trouble is that hip-opener stretches are not exactly intuitive. Hip-opening stretches not only help loosen those hips, but they can help prevent future injury to the rest of your body - from knee pain to plantar fasciitis. Tight hips - which can be a symptom of both sitting all day and running, lifting, or moving without stretching - can lead to wear and tear on the knees, ankles, and even the heels. When it comes to movement, so much rides on the hips. Tight hips are to blame for so much pain, lack of gain, and injury.
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