Most people lead a sedentary lifestyle in today’s world, and it can cause tight hips and impede mobility. Therefore it is of high importance to maintain the flexibility of the hips.
According to the Cleveland Clinic, symptoms of tight hip muscles include:
- Pain that worsens with standing, walking and activity, and is relieved by rest
- Feeling stiff
- Walking with a limp
- Poor balance and posture
- Muscle imbalances caused by shortened muscles
- Back pain
If you spend most of your day sitting, then it’s definitely worth loosening up your hip muscles to try to relieve your muscle pain. The following exercises will also improve mobility and strengthen your muscles to prevent future pain.
In a runner’s lunge position, place the right foot forward, while the hands should be placed on the sides of it. Then, lower the back knee and shin to the floor, and raise the chest and arms, while the hands remain the front thigh.
The abdominal muscles should be constantly engaged. For an enhanced effect, reach the arms overhead, and lean forward a bit. Make sure you do not to arch the lower back. Hold for 3half a minute and repeat on the opposite side.
Once again, begin in a runner’s lunge with your knee raised. Slowly remove the hands from the mat by first placing them on the front thigh. Let your hips sink lower while you square the hips to the front of your mat. Raise your arms over your head with engaged abdominals. Lengthen your back leg, and continue lowering and squaring off the hips to increase the stretch. Stay here for at least half a minute, and repeat with the other side.
3.Happy baby pose
Bring yourself to a standing position and carefully lie down with your back to the ground. Pull your knees towards your chest and press the small of your back into the mat. Extend your arms and feet towards the ceiling, keeping your knees bent. Hold each foot in their corresponding hand, grabbing it with your pinky finger touching your big toe. Hold for 30 seconds and rest.
Before you start this pose, you should know that it is rather intense, so you should be very careful not to hurt your knees or ankles. Start by getting on all fours, with your hands under your shoulders and your knees on your mat. You can eve use blankets instead of a mat so you have more padding.
Gradually and gently start widening your knees until you feel a stretch in your thighs that is comfortable. Keep your ankles in line with your knees, making sure that your feet and your calves are grounded the whole time. Lower down to your forearms if you can do it. Remain in this position for about half a minute.
5.Thread the needle pose
In a lying position, bend the knees and keep the feet flat on the floor. Cross the right ankle over the other one, but the hips should remain grounded, while the lower back is pressed into the mat.
Then, pull the left knee towards the chest, and thus threading the right hand between the legs. The clasped hands should be underneath the left knee, while the right one is open in order to stretch the hip. Breathe deeply and remain thus for half a minute.
Sit on your mat with your back straight and your legs out in front of you. Touch the soles of your feet together and bring them in towards your pelvis. Hold your ankles with your arms. To deepen the stretch, bring your feet in closer, push your knees towards the ground, or bend your back forward with your arms out in front of you. Hold for half a minute.
7.Half pigeon pose
Start in a low lunge with your right foot in front of you and bring your left knee and shin to the ground. Rest your hands beside your hips and rest your right thigh and shin to the ground so that your right thigh is in line with your hip and that your right shin is parallel to the front of the mat. For a deeper stretch, rest yourself on your forearms. Hold for 30 seconds and repeat with the other side.
8.Double pigeon pose
Sit down on the mat and cross your legs, with your left leg crossed in front. Grab your left ankle using your arms to move, and gently pull the ankle to put it on top of the right knee. Stack the shins with your left leg on top.
In case that you have really tight hips, lift your right knee up off the floor a little, but as your hips open more, your knee will eventually lower. If you need this exercise to be more intense, walk your hands forward a bit to get deeper into the stretch. Remain like this for at least half a minute, and then repeat on the opposite side.
Adding one, some, or all of these yoga poses to your daily workout routine can help improve and maintain flexible and healthy hips. You will increase your mobility and you will even find out that the strength in your hips and legs has increased.