4 Effective Exercises to Loosen Tight Hips

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#1 – Rotate Legs In & Out

Lie straight on your back relaxing your upper body and maintaining good alignment with your head, shoulders, hips, and legs. Place both arms on your side and feet are shoulder-width apart. Focusing on your thigh area, rotate your legs in and then rotate them back out. Repeat the movement.

To make the exercise more challenging you can move your legs to 45 degrees and then go through with the movement.

Rotate Legs In & Out 

Start off with 1 set of 5 repetitions in each direction. Perform the exercise in a smooth controlled movement with a quick stop at the end position. Intensity is light. The purpose of the exercise is to loosen up the internal and external rotators of the hip which will help loosen up the hips overall.

#2 – Bridging On The Floor

Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place both hands on the side. Tighten up the abdominal area and then push from your heels to lift your hips up keeping your knees, hips, and shoulders in a straight line. Hold the position for a couple of seconds. Return to the starting position and repeat the movement.


Bridging On The Floor
 

Start off with 1 set of 5 repetitions. Perform the exercise in a smooth controlled movement with a good stop at the end position. Intensity is light to moderate. The purpose of the exercise is to activate the glutes and to stretch the front of the hip.

#3 – Side Line Quad Stretch

Lie on your side with your head resting on your outstretched arm and keeping a good alignment with your head, shoulders, hips, and legs. Bring your top leg towards your seat. With the hand on the same shoulder side, grab the front of the foot to bring the heel towards the seat. Hold the position for a couple of seconds.

To make the exercise more challenging, you can bring the top knee further back to intensify the stretch on the hip.

Side-Line Quad Stretch 

#4 – Bridging Exercise With A Foam Roller

Lie on your back on the floor, with your knees bent and your feet flat on the floor. Place the foam roller against the pelvis area and then straighten one leg out. Return to the starting position and repeat the movement on the opposite leg.

Bridging Exercise With A Foam Roller

Start off with 1 set of 2 repetitions on each side. Perform the exercise in a smooth controlled movement, ideally holding the end position for 20 seconds. Intensity is light. The purpose of the exercise is to stretch the front of the hip.

If you want to instantly release your hip flexors for more strength, better health and all day energy, then check out the Unlock Your Hip Flexors program.

 

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