I wanted to show you the absolute best hip stretches for pain.
CLICK HERE to watch the YouTube video.
I had Donnalee to demonstrate the stretches.
#1 – Child’s Pose
Start in a kneeling position. Bend through the hips and bring your arms straight as far as you can and drop the shoulders towards the floor. Look for a good stretch in the spine to help improve its mobility. Also, look for a nice stretch in the hip by putting it in the end range of motion through hip flexion. Work on stretching out the hip area, the tissues in the hip, glutes and hamstrings.
Perform one set of 2 reps with 20 seconds hold at the end position. The intensity is light for this static stretch.
#2 – Forward Fold
Begin in an upright standing position. Bend through the hips. Maintain proper alignment with the upper body. Bend forward slowly, start moving in each of the vertebrae and let your arms hang through the floor as you get to the bottom position. Keep that nice arch through that low back and good movement in the hip when you reach the end position.
Perform one set of 2 reps with 20 seconds hold at the end position. The intensity is light for this static stretch. You are slightly stretching out the muscles and not ripping them apart. If you don’t have much flexibility, go to the level that you can. This exercise is working on the mobility of the spine, stretching out the hip and targeting the hamstrings and glutes.
#3 – Triangle Pose
Begin in an upright standing position. Step one leg to the side with the toes of the opposite leg are pointing forward. Place your arms to the side, and then bend through the hips and bring the hand to the ankle and hold the position for a few seconds.
Perform one set of 2 reps for 20 seconds. The intensity is light. This exercise targets a number of areas. We are working on opening up the back hip. We are working on mobility in the spine. Also, we are working on stretching out the back of the hip in that front leg.
#4 – Wind Removing Pose
Lie on your back on the floor. Pull both knees to the chest. Stretch out one leg and hold the other leg with your hands. Hold that position for a few seconds and allow your body and hip to relax.
Perform one set of 2 reps for 20 seconds on each side. The intensity is light. This exercise targets two different areas. With the straightened leg, we are working on stretching out the front of the hip. With the knee pressed toward the chest and shoulder, we are working on the end range flexion of the hip targeting the glutes and hamstrings and loosening them up.
Give these four stretches a go. They will help you in relieving hip pain.
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Rick Kaselj, MS