It is of great importance to maintain hip flexibility. Nowadays, most people are sitting at a desk, or at home all day, which can result in tight hips as well as impair mobility.
Tight Hip Negative Effects:
- Muscle Imbalance – If you are sitting for hours daily, your hip flexors can actually tighten and also shorten. In addition, your glutes, or the back of your hips, and your hip extensors can be also overstretched.
- Back Pain – Your pelvis will be pulled out of place as a result of this. The lower back muscles will be pulled, as well, thus leading to back pain.
- Improper Posture – These issues can also impair the balance and also contribute to poor body posture.
So, your hips should be stretched out in order to counteract the time spent sitting at a desk.
For example, yoga is one of the most frequently used methods for gaining hip flexibility thanks to its various poses for hips opening:
Happy Baby Pose
First of all, you should be lying on your back on your mat as well as pulling your knees to your chest. Afterwards, your hands should be placed on your feet’s inside arches and your knees opened wider than shoulder-width apart. Your back should be pressed into the mat as much as possible. Next, your feet should be pressed into hands, while pulling down on feet, making resistance. Don’t forget to breathe deeply and also stay in this position for about half a minute.
Thread the Needle Pose
While lying on the back, keep your knees bent and feet on the floor. Like making a figure 4, the RIGHT ankle should be crossed over the LEFT knee. Then, your LEFT knee should be pulled in towards the chest, and the RIGHT hand should be threaded between your legs, while keeping your hips grounded as well as your lower back pressing into the mat.
Your hands should be clasped underneath the LEFT knee. Your hip can be actually stretched by keeping the RIGHT knee open. While breathing deeply, stay in this position for half a minute on each side.
Start by sitting tall on the mat and bent the knees. Your hands should be placed by your body on the mat. Your feet soles should be brought together and the knees should be left to open out to the side. By using the muscles of your leg, your knees should be opened as well as brought much closer to the mat.
A stretch should be felt in your inner thighs. Furthermore, the feet can also be pulled closer in towards you and your hands can be walked out in front of you in order to deepen the stretch. At least, stay in this position for about half a minute.
Half Pigeon Pose
Your RIGHT foot should be put forward and the hands should be put on the mat, i.e., on either side of your front foot. Then, by using most of the weight in your hands, your front foot should be slid over towards your LEFT hand, and the knee lowered over to the RIGHT.
The outside part of your RIGHT calf should be placed on the mat. In other words, it should be placed in a parallel position to the front of the mat. Your back knee and shin should be slowly lowered to the mat. Your hips should be squared as much as you can to the front of the mat. Also, your arms should be kept straight, whereas hands should be placed flat on the mat to gain a more moderate stretch.
On the other hand, your forearms can be lowered down, as well as all the way should be lowered down to lay over the front leg in order to intensify the stretch. Stay in this position for about half a minute, and repeat the same procedure on the opposite side.
Since this pose is quite intense, don’t practice it if you experience any ankle or knee injuries. Start this pose by staying on all fours. Place the knees on the mat and the hands under the shoulders.
Next, you should try to widen your knees very slowly and gently, until you feel a comfortable inner thigh stretch. Your ankles should be kept in line with your knees, whereas your calves and feet should be grounded all the time. In case you’re can do it, try to lower down to your forearms and stay in this position for half a minute.
Double Pigeon Pose
Start this pose by sitting on the mat and the LEFT leg should be crossed in front. The LEFT ankle should be grabbed and gently pulled to place it on top of your RIGHT knee by using your arms. By using the LEFT leg on the top you should stack your shins.
In case you have really tight hips, you should lift up the right knee off the floor a little bit. However, the knee will most probably lower as the hips open more. Additionally, this pose can also be intensified by walking the hands forward slightly for getting deeper into the stretch. Stay in this position for about half a minute, and repeat the same procedure on the other side.
Again, you should start in runner’s lunge, but keep your knee raised. Your hands should be slowly brought off the mat, first bringing them to the front thigh. As squaring the hips to the front of the mat you should let your hips sink lower.
As you engage the abdominals, your arms should be brought up and overhead. To intensify the stretch, it is advisable to lengthen through the back leg and keep sinking and squaring off the hips. Stay in this position for about half a minute on each side.
Put the RIGHT foot forward as well as place the hands on your mat on either side of the front foot. Afterwards, your back knee and shin should be lowered to the mat and your arms and chest should be carefully lifted up, while resting the hands on the front thigh.
Make sure you engage the abdominals and don’t let the back arch. This streches can also be intensified by reaching your arms overhead, and leaning forward very slightly. Also, ensure not to arch your lower back. Stay in this position for around half a minute and repeat the same procedure on the opposite side.
Consider trying these stretches to feel more mobile and strengthen legs and hips.