A few simple stretches can make such a difference for how your body feels and functions. Chances are you have tight hips and you might not even know it! Your hips are one of those muscles groups that can become short and tight whether you sit most of the day or even if you are active and workout, regularly.
Tightness in your hips can be the cause of back and knee pain. If you’ve been sitting at your desk working for too long, it can become harder and harder to get up and move around normally and without pain or discomfort.
Setting aside some time to stretch your hips on a regular basis will make a big difference in how you feel — and in how your body is able to move!
Flexibility is something we should be mindful about every day and there are a lot of ways you can care for your hips to help keep them happy and flexible including yoga, foam rolling, static stretching, and even massage can help.
Here are 3 stretches you can do to get happy hips. Devote 5 to 10 minutes each day to stretching your hips. Keep at it, and you’ll feel the difference
This routine isn’t super fancy. In fact, you can do these few quick stretches while sitting at your desk at work, or while you’re at home.
Happy Hip Stretch #1
Seated glute and hip stretch:
- Sit tall in your chair, feet hip-width apart, toes facing front, feet firmly on the floor. Cross your right ankle over your left knee, making sure your left foot remains in its original position.
- Flex your right foot and try to gently lower your right knee so it is parallel with the floor (skip this step if it bothers your knee). Gently lean forward, leading with your chest so your back stays straight until you feel a stretch in the right hip and glute.
- Hold for 30 seconds and repeat on the other side.
Happy Hip Stretch #2
- Sit slightly sideways on the edge of your chair so that your right hip is off the edge. Slide your right foot back into a lunge position, lowering your right knee so that it is close to the floor. Your right knee should be in a 90-degree angle with the floor, with your right knee below your right hip. Your left foot should stay firmly planted on the floor.
- Squeeze your glutes and hold for 30 seconds. You should feel a good stretch in your right hip flexor. Repeat on the other side.
Happy Hip Stretch #3
Standing quadriceps/hip stretch:
- Stand on your left leg, holding onto a chair, counter or wall for support (if necessary).
- Bend your right knee up behind you, bringing your right heel toward your butt. Reach toward your ankle with your hand (note: if you can’t do this comfortably, you can use a towel or yoga strap to assist).
- Standing tall, brace your abs and squeeze your glute muscles, feeling a stretch along the front part of your leg (your quads) and in your hip flexor. Hold for 20 to 30 seconds and repeat on the other side.
Our bodies are made to move and when we do that regularly, our bodies feel good. The best thing we can do to reduce, or better yet, prevent pain is to keep our bodies strong and flexible. We need to be mindful to exercise — and stretch – our whole body regularly.
Think of it as a phone call you need to respond to. Any pain in your body is a sign that you need to do something so it can work properly. Loosening the tightness in your hips is a great place to start.
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