Ever felt that your hips have a mind of their own while stretching before a workout session? Tight hips are a problem for a lot of people. It restrains people from becoming really agile and working out to their optimum best.
Moreover, it can pose a serious problem while climbing stairs, bending down and other such cases. Thus, it is essential to indulge in some tight hips workout to loosen up the hip muscles and become more mobile.
Listed below are 8 such stretching exercises that will allow you to be more agile. However, it is essential to be patient and careful while working out to prevent any injuries.
8 Exercise To Loosen Up Your Tight Hips
Check out these 8 stretches that help you loosen up your tight hips:
1. Happy Baby Pose
A fun and relaxing way to stretch your hips, legs and spine, follow the simple instructions below to perform the happy baby pose:
- Lie on your back and grab your toes with your index and middle fingers
- Gently get your toes down and pull your knees toward your shoulders. Keep your elbows pressed against your knees.
- Hold the pose for 30 seconds and breathe through it.
2. Pigeon Pose
The pigeon pose is great to improve circulation around your hips and pelvic region. Stretch out first on the mat and find a comfortable position.
- Fold your left leg under your hip on the mat while at the same time, stretching the right leg behind.
- Adjust yourself by rocking back and forth to stretch as much as you can.
- Hold it till you can lean no more. Repeat the same with the right leg.
3. Seated Hip Stretch
It is the one of the best tight hips exercises since it’s really easy to follow for beginners.
- Sit on the mat and stretch out the right leg.
- Place your left ankle over your right leg in such a way that your ankle is next to your knee.
- Place your left hand on the floor for balance.
- Using your right upper arm, push your left knee further right slowly. Stretch out until you feel it in your hip and spine.
- Repeat the same with the other leg.
4. Foam Rolling
Ever tried rolling on cylindrical foam? Isn’t it fun? And it’s great for loosening the hips too!
- Sitting on a roller, place your right hand behind your body.
- Place your right ankle over your left knee and form the figure four.
- Shift your weight slowly to your right hip and roll back and forth for 30 seconds.
- Repeat the same with the other side.
5. Psoas Roll
Another form of foam rolling exercise, this is a great technique to work your hip and pelvic region.
- Lie face down on your forearms and place a roller perpendicularly under your left hip.
- Bend the left knee in such a way that your heels point upwards.
- Keep your thigh and inner right knee parallel to the roller.
- Twist your body to the right, then roll back and forth down your front hip. Repeat this move 10 times.
- Repeat the same for the other side.
6. Leg Lowers With Resistance Band
You will require a resistance band for this stretching exercise. Here’s how to do it:
- Sit down on the floor and place the band on the sole of your right foot. Hold the other end of the band with both your hands.
- Lie back on the floor and lift your both legs up towards the ceiling. Keep it in line with your hips.
- Lower the leg without the band slowly towards the ground while keeping it straight.
- Lift the leg up again slowly and repeat it for 10 times.
- Do the same with the left leg.
7. Cobra Pose
A yoga pose that not only stretches out your hips but also your spine and abs. This exercise is also great to perk up your breasts.
- Lie face down on the mat, with your hands placed directly under the shoulder.
- Point out your toes on the mat and lift your head slowly.
- While breathing out, lift up your upper torso along with your hips with the support of your arms.
- Keep your legs together and analyze whether you are putting equal weight on both the arms.
- Breathe slowly through your contracted abdomen.
- Breathe out by gently lowering yourself to the ground.
8. Butterfly Pose
This move is great for stretching up your inner thighs and pelvic region.
- Sit with a straight spine, and your legs stretched out.
- Bend your knees and bring your feet towards the pelvis. Make sure that the soles touch each other.
- Place your hand underneath your feet for support.
- Take a deep breathe in and start flapping both the legs up and down. Breathe through the routine.
- Keep pressing your elbows on the thigh and push the knees and thighs closer till you feel the stretch.
- Breathe out and gently release.
These 8 tight hips workouts are great ways to improve the agility of your hips. Start small and don’t lose heart. It requires a lot of patience to perfect these moves. So get practicing now!