The benefits of hip flexibility
Having flexible hips provides many benefits. Flexible hips can help prevent injury during physical activity and improve range of motion for sports and exercise. Stretching tight hips also relieves muscle tension and stress, bringing more comfort to daily life.
5 great yoga poses to promote hip flexibility
Pigeon pose
Pigeon pose is a deep hip stretch that focuses on the outer hips and hip flexors. To do this pose, start on all fours and bring your right knee forward towards your right wrist. Your right ankle will be somewhere behind your left wrist. Untuck your back toes and start to lower your body down over your front leg, resting on your forearms. Hold for 30-60 seconds and repeat on the other side.
Lizard lunge
The lizard lunge also targets the hip flexors. From downward facing dog, step your right foot up by your right thumb. Lower your back knee to the floor and rest your hands on the inside or outside of your front foot. Hold for 30-60 seconds and repeat on the other side.
Frog pose
Come to your knees with them wide apart and toes touching behind you. Lower your chest to the floor and reach your arms straight out in front of you with palms facing down. You’ll feel a deep stretch in your inner thighs and hips.
Half pigeon pose
Half pigeon pose provides a more gentle version of the full pigeon stretch. Bring your right knee behind your right wrist and straighten your back leg, resting on your thigh. Lean forward over your front leg and hold for 30-60 seconds before repeating on the other side.
Seated figure 4 stretch
Sit with legs extended in front of you. Cross your right ankle over your left thigh, creating a figure 4 shape with your legs. Gently press your right knee away from you to feel a stretch in your right glute and hip. Hold and repeat on the other side.
Tips for safe and effective stretching
- Always warm up first with some light movement or poses
- Move slowly into stretches until you feel tension, not pain
- Hold stretches for 30-60 seconds and breathe deeply
- Repeat stretches 2-3 times on each side
FAQ
What if my hips are very tight and inflexible?
Start with gentle stretches and modifications like half pigeon pose. Over time, your flexibility will improve. Also try using props like blocks or bolsters under hips or thighs in poses to allow deeper stretching.
How often should I stretch to see results?
Aim to stretch your hips consistently at least 3-5 times per week. Stretches after exercise when muscles are warm is ideal. Over 4-8 weeks you’ll notice an improvement in flexibility.
Why do I feel stretches more intensely on one side?
It’s very common for flexibility and muscle tightness to be more pronounced on one side. This could be due to lifestyle factors (ex: wallet in back pocket), previous injuries, or natural asymmetry in the body. Be patient with both sides.
Is it safe to stretch if I have hip pain or injury?
If you have acute hip pain or injury, check with your healthcare provider before stretching to ensure poses are appropriate. Certain injuries like labral tears can be aggravated by overly aggressive stretching.
Will stretching alone fix muscle imbalance issues?
For best results it’s ideal to balance flexibility training with some strengthening exercises that target the hip muscles as well. The combination will bring the most balance and prevention of injury.
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