Unlock Your Hip Mobility: 3 Stretches for Freer, Stronger Hips
This can help you move with better quality, both in sport and everyday life than ever before. And it'll help prevent Sporting Injuries.
1. 90/90 Hip Stretch
How to do:
Sit on the floor and put your legs in a 90/90 shape: one leg bent at 90 degrees (foot pointing out to the side), while the other is bent to the side by 90 degrees (foot pointing behind you).
Keep your body upright with the support of your hands on the ground.
Lean forward slightly over your front leg so as to feel some stretch in the hip of your rear leg.
Hold the position for 20 to 30 seconds, then switch sides.
Benefits: It twists your own hip internally and externally. For increased torque mobility and flexibility.
2. Pigeon Pose (Yoga Stretch):
How to do:
Start as if on hands and knees.
Bring your right knee forward and set it behind your right wrist, which you move near the left wrist in turn.
Keep your hips squared, and stretch your left leg straight back.
Tilt your body down over the right leg and rest it on your forearms or forehead.
Hold for 20 to 30 seconds, then switch sides.
Benefits: Stretches hip flexors, glutes and piriformis. Can relieve tightness, enhancing hip flexibility.
3. Hip Flexor Stretch (Lunge Position):
How to do:
Start in lunge position with right foot front and left knee on the ground.
Put both hands on your thigh for support.
Bring your weight forward, keeping body upright, until you sense a pull down in front of left hip.
For deeper stretch, lift arms overhead and lean a bit to the right.
Hold the stance for 20 to 30 seconds, then switch sides.
Benefits: Touches hip flexors, which can get tight from long periods of sitting. Improves hip extension.
Steps for Optimum Effect
Perform these stretches 3-5 times each week for best results.
Breathe deeply and relax into each stretch—do not force the motion.
Combine the above stretches with dynamic exercise, like hip circles and leg swings in order to further improve mobility.
If you feel pain, stop immediately and ask a professional.
As you make these exercises part of your routine, you'll notice improved hip mobility, better posture, and enhanced performance when running, squatting, or moving through everyday life. Stick with them, and you'll be enjoying the most agile hips of your life! 🚀