5 Simple Stretches to Reduce Hip Pain
Sitting is something that most of us do a lot of and yet we often majorly discount how much that position takes a toll on our body. If you
5 Stretches for Reducing Hip
1. Half Sleeping Pigeon
This stretches the glutes, which are one of the largest muscle groups in the body.
Start in a high plank and bring the right knee forward to the right wrist. Bring your right ankle towards the left wrist slightly. Drop your left knee on the ground and untuck the left toes. Keep the back left foot pointing straight back as it will
2. Runner’s Lunge
This helps stretch the hip flexors, which become shortened from sitting.
Start in a high plank and step the right foot forward between your legs. Drop your back knee and then bring your right arm inside the right knee. Either stay here or lower your chest and come to your elbows. Breathe deeply in this position for a minute and then do the same thing on the other side. This is a great warm-up stretch to help reduce injury during sports, and it is also good to do before deep backbends which require open hip flexors.
3. Standing Quad Stretch
This can help keep your pelvis neutral and you shouldn’t ignore the quads which are the largest muscles you have.
Start standing and bend the right knee, grabbing your right foot with your right hand. Pull your right knee back behind the hip without arching your back to get a deeper stretch and breathe as you hold the stretch for a full minute. Do the same thing on the other side. Use a wall for balance if need be. We often rush this stretch after running or activities but the real benefit comes from holding it for a longer
4. Seated Wide-Legged Forward Fold
This is a simple hip stretch that helps the inner thighs, which
Start seated and bring your legs wide apart. Walk your hands forward and be sure to relax your neck so your head will hang heavily. You can hold this for two minutes without pushing or forcing to relax the
5. Knees to Chest
To finish, we have a releasing stretch that also helps your digestion.
Start laying on your back and first bring the right knee in and hug it to your chest so you feel a pinch in your hip. Hold it for thirty seconds breathing deeply and then do the same thing on the other side. Finish by bringing both knees in and wrapping your arms around them grabbing opposite elbows. Keep your head on the floor and breathe slowly and deeply for a minute. This will help relieve the lower back compression.
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Use these stretches for your fitness inspiration and look up more to find what works best for you. We all have tightness in different places so try some different ones and be consistent to see how you
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