All of my regular readers are aware that I’ve been complaining about having tight hips for the last year now. Funny thing, when I actually focused on stretches that specifically targeted my tight hips, I started to feel much better. Amazing how that happens huh? Whether you are having tightness from running, cycling or sitting for long periods of time, there are steps you can take to alleviate some of your discomfort. These are my favorite 7 effective stretches that have made a huge difference for me.
7 Effective Stretches that make a huge difference
Many of these stretches are found in yoga classes but you do not have to be a yogi to practice and benefit from them. I have been doing about 15 minutes of day of hip focused stretches and have found they make a world of difference. These are my 7 favorite stretches that get right into the meat of the hips.
Reclined Bound Angle-Lay on your back with the soles of your feet touching. Knees splayed out to the side. Relax your legs and let your body sink into the stretch. Hold for at least one minute. You can support your legs with a yoga block, blanket or small pillow.
Seated Figure 4 Stretch-my most favorite of all! While you can also do this lying or standing, I find it the most effective while sitting. I use my hand to apply gentle pressure right above my knee which gives me an immediate feeling of my hips opening. I do both sides even if only one is tight.
Kneeling hip flexor stretch- Another one of my go to’s. Extending your arms overhead and/or leaning to the opposite side intensify this stretch.
90/90 stretch– Another very effective stretch! I have been doing this one while watching tv for a few minutes on each side. Again, use a rolled up towel for more support if needed.
[You may also like I did yoga for hips for 2 weeks, here’s what happened]
Frog Stretch from a squat-Another one I love/hate but always feels so good. This youtube clip has a fantastic demo.
The Yogi squat- When I first started working on my hip flexibility last month, I could barely do this without pain. Now, I am so much more comfortable in this position and I am able to relax and sink into it. Here is a simple form demo.
Foam Rolling-Last but not least. Foam rolling my hips, hamstrings and quads both pre and post run have made a world of difference for me.
Taking just a few minutes a day to focus specifically on stretching my hips has been like night and day. If you are having hip tightness from running, cycling or sitting, I hope these 7 Effective Stretches make all the difference for you as well. Tell me, which of these stretches do you do regularly? Any others for me?
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen, Lisa