Different people have a sedentary lifestyle world, and this can impede mobility and cause tight hips. That is why you have to maintain the hip’s flexibility. Tight hips can lead to different issues, such as:
- Poor posture and balance– the hip flexor, front of your hips, is a very important pelvis stabilizer. That is why if the hip flexors become weak, it can cause poor body posture and imbalance.
- Muscle Imbalances – if you sit for a longer period of time the hip flexors will be tightened. While sitting you overstretch the hip extensors and the glutes and they are weakened as well because you do not use all muscle groups.
- Back Pain – when the hip flexors are tight the overstretched muscles will push the pelvis forward, it will be tilted unnaturally, and this will pull the muscles in your lower back.
- If you sit most of the time, you can benefit from certain exercises for stretching. You will improve the mobility of the hip and increase the power. Additionally, you will improve hip flexibility.
Start at a lunge position for a runner, the right foot should be forward and your hands placed by the sides.
Afterwards, lower your back knee, climb onto the floor, and raise your arms and chest, but your hands should stay on the front thigh.
The abdominals will be engaged all the time. If you want greater effect, just reach the arms over your head and slowly lean forward. You should not arch your lower back. Stay in this position for around 3 minutes and do the same on the other side.
You will use the same position. Now raise your knee, and take the hands off your mat. At first, they should be on the front thigh. Your hips may go lower and your hips squared to the front of your mat. Raise the arms over your head and slowly lengthen your back leg. Now sink and square the hips again. Stay in this position for 30 seconds.
Happy Baby Pose
Lie down on the floor and pull up your knees towards your chest. Place your hands on the feet arches and open up your knees more than shoulder-width apart. Your back should be flat on the mat, and your feet in your hands. At the same time pull down to the feet. Inhale deeply, exhale, and hold for 30 seconds.
Prepare by placing on all four legs, your hands should be under your shoulders and your knees placed on the mat. Now slowly widen your knees and your ankles should be lined with them. Your feet and calves should constantly stay on the ground. Stay in this position for 30 seconds.
Thread the Needle Pose
Lye on the floor and bend your knees. The feet should be placed flat on the floor. Now cross your left-right ankle over the left one. Your hips should be on the ground and your lower back flat on the mat.
Now pull your right knee towards your chest, and thread the left hand between your legs. Your hands should be clasped hands under your right knee, and the left right one should be opened. This way you will stretch the hip. Take deep breaths and stay in this position for 30 seconds.
Stand and slightly bend your knees. Place the hands by your sides and place our soles close to each other. Your needs should be opened to each side. If you want a deeper stretch, pull your feet even closer. You can also fold forward and place your hands in front of you. Stay in this position for 30 seconds.
Half Pigeon Pose
Start in the lunge of a runner and place your foot out in the front. Your hands should be placed on the sides of your mat. Your front foot should slide towards your left hand, and your knee should be lowered onto your right hand. Now place your right calf on the mat, just parallel to the front of your mat.
Now, slowly lower your back knee and climb on the floor. Afterward, square your hips on the front of the mat. If you want a deeper stretch, you should lower onto the forearms. Stay in this position for 30 seconds and do the same on the other side. If you have discomfort or pain when you do this stretch you have to do the Thread the Needle only.
Double Pigeon Pose
Sit on your mat and cross your legs. With both hands take the left ankle and if you can place it on the top of your right knee. If you want a more intense stretch, place your hands a little bit forward, and stay in this position for 30 seconds. Make the same stretch on the other side.
All these yoga poses for stretching can improve the hip’s flexibility and will support their health. Your legs and hips will be stronger as well.