Tension around your hip flexors is a common cause of hip tightness and is often suffered by those who sit for long periods. If you have tight hip flexors, you’ll likely feel that tension and tightness throughout your glutes and lower back, which in turn can cause pain and difficulty walking, bending, and even standing. Vigorous activities such as running or jumping can make the pain worse, so it’s advisable to avoid this type of activity until you find relief.
Over the years, many people have turned to yoga, not just for physical fitness or stress relief, but also to improve muscle strength and flexibility. Yoga is also beneficial for those with hip pain due to tight muscles, as some poses help open the hips and strengthen the hip flexor muscles.
If you are suffering from hip pain or tightness, give these gentle yoga moves a try.
1. Breaths
Begin in an upright sitting position on the floor with your legs crossed in front of your body, maintaining good alignment with your head, shoulders, and hips. Place your hands on your knees. Close your eyes and take several deep belly breaths, in through your nose and out through your mouth.
2. Cat-Cow
Begin in a 4-point position with your hands below your shoulders and your knees beneath your hips. Contract your abdominal area. Slowly lift your head and arch your mid-back. Then alternate by rounding out your mid back as you slowly drop your head downward. Repeat the sequence of movements.
 |
 |
3. Low Lunge
For this exercise, use yoga blocks, books, or any elevated objects that you can place your hands on for support if needed.
Begin in a 4-point position with your hands beneath your shoulders and your knees under your hips. Take a big step forward with one foot and place your hands on top of blocks for support if needed. Keep your toes pointing straight ahead and maintain good alignment with your head, shoulders, and hips. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
4. Knees to Chest
Lie on your back with your knees bent and your feet flat on the floor. Lift both knees towards your chest and hold onto your knees with both arms. Look for a light stretch in your lower back and glutes. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
5. Single Knee to Chest
Lie on your back on the floor, maintaining good alignment with your head, shoulders, hips, and legs. Tighten your abdominal area, bend one knee, and use your hands to pull your knee towards your chest. Look for a light stretch in your hips and lower back. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
6. Spinal Twist
For this exercise, use a yoga block, bolster, pillow, or any other item that can support your knees if needed.
Lie on your back with your knees bent and your feet flat on the floor. Position your arms at your sides, relaxing your upper body. Engage your core and lower your knees to one side. Place a block or pillow under your knee for support if needed. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
7. Figure 4
Lie on your back with your knees bent and your feet flat on the floor. Cross one ankle over your opposite knee and raise both legs, holding your lower leg with both hands. Pull your knee closer to your chest to intensify the stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
8. Supine Pigeon Pose
Lie on your back with your knees bent and your feet flat on the floor. Cross one ankle over your opposite knee and flex your foot. Tighten your core and lift your top leg in a diagonal position across your body, pulling your knee closer towards your chest. Use your other hand to pull your ankle closer. Either leave your bottom leg bent or straighten it to intensify the stretch. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position. Repeat the movement on the opposite side.
9. Cobbler’s Pose
For this exercise, use yoga blocks, books, or any elevated objects to support your knees if needed.
Lie on your back with your knees bent and your feet flat on the floor. Place your hands on your stomach or rest your arms at your sides, relaxing your upper body. Bring the soles of your feet together and open your knees out at your sides. Place a yoga block under each knee for support if needed. Hold this position for several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
Repeat Exercise #1 – Breaths
A warm bath or shower can help ready your muscles for stretching exercises and decrease the chance of injury. If icing is your preference, you can ice the sore area for about 15 minutes, 2-6 times throughout the day. For any further hip pain concerns, consult with a healthcare professional.
Don’t spend another day struggling with hip pain! Learn the best way to unlock your hip flexors here.
