Hip Stretch: Benefits and Exercises

To do a good hip stretch, the main tip is to stretch! And don’t think that just moving your hips from side to side will be enough, okay? Your legs also play a fundamental role in this process and need to be included in the exercises.

Since the hip is responsible for helping humans support their own weight, stretching it, even if it is just to do daily activities, go to the gym or play some amateur sport, becomes a very important factor in preventing injuries and improving flexibility.

Continue reading this article and discover other benefits of stretching your hip flexors and how to do it correctly.

Why do hip stretches?

The hip is applied in most day-to-day activities, including walking, running, lifting weights, squatting and going up and down stairs, and if you fail to stretch your flexor muscles from time to time, they become tense, which will distort your posture and make movements more difficult.

Stretching your hip flexors on a regular basis will also prevent you from getting hurt, increase your flexibility, and alleviate pain to some extent.

6 benefits of hip stretching

To make clear the advantages of stretching this part of the body every day, we have made a list of its six main benefits. Remember that they are not only for those who have a daily physical activity routine , but for everyone and anyone.

1. Improves posture and mobility.
2. Reduces joint stiffness.
3. It reduces joint pain too.
4. Improves muscle flexibility.
5. Prevents injuries.
6. Increases performance in sports or even in everyday activities.

You may include some hip stretching exercises in your routine today and the effects may barely be noticeable in the coming weeks or months, but rest assured that in the long run, this care will make all the difference.

4 best exercises to stretch your hips

Most activities that help people of any age keep their hips well-stretched are done in a lying position. Isn’t that great? In addition to these, we can consider the famous “squat” and an exercise to help with shortening essential.

See the instructions for doing each one and start now!

1. Hip flexor stretch

To perform this stretch, you will have to lie on your back and bend your knees so that your feet remain flat on the floor. After you are in this position and feel that your hips are well aligned, proceed as follows:.

1. Straighten your left leg and keep only your right leg bent.
2. Hold your bent (right) knee, without forcing it, with the opposite (left) hand.
3. Slowly pull your knee to the left towards your straight leg without bending it. Try not to lift your hips off the floor.
4. Find a comfortable position, always bringing the knee that is being pulled closer to the leg that is stretched. Stay in this position for 30 seconds.
5. Repeat on the other side.

2. Hip abduction

Another stretch done with the body lying down, but this time, turned to the side. The legs start out straight and only one of them will bend.

1. Bend the knee on the side that is facing the floor, while keeping the other leg straight.
2. Support the elbow of the arm that is closest to the floor and use the hand of that same arm to hold your head, keeping your neck steady.
3. The other hand will be resting on the floor, in front of your body, with the elbow making a 45° angle.
4. The knee on the side facing the floor will remain bent while you gradually raise the other leg (stretched) towards the ceiling.
5. After lifting your leg as high as you can, hold it straight and high for at least 30 seconds.
6. Switch sides and repeat the process at least three times.

3. Squats for hip stretch

This is an exercise done standing up and that seems easy, but requires attention and care. Highly recommended especially for those who are looking for more flexibility and, contrary to what many people think, not only for people who want to increase their butt size.

1. Start by standing with your knees wider than shoulder-width apart.
2. Bend both knees, keeping your spine straight and firm and lowering your body until your hips reach the level of your knees, but without resting on them.
3. Try placing your arms forward for better balance.
4. Hold the position for 30 seconds and then slowly rise.

Repeat the descent two more times.

4. Stretch for shortened hips

Known as the “Spider Man Stretch,” here’s one of the best stretches in the world for tight hips. Not easy, but not difficult, it requires balance and attention to breathing above all else.

1. Stretch your body into a plank position.
2. Without taking your hands off the floor and without bending your spine, “throw” one of your legs forward, while keeping the knee of the other slightly bent towards the floor.
3. Make sure the foot of the leg that was placed in front is aligned with the hands.
4. Slowly raise the hand opposite the leg in front, in the direction of the text.
5. As you raise your hand, turn your neck towards the ceiling. Think about how your arm should be aligned with your nose (with your face in profile), more or less like the image below.

How to stretch your hips?

Whether you are performing the “Spider Man Stretch” or any other hip stretch, if you experience pain or discomfort while performing the movement, stop it and try to figure out what led to the issue, consult experts to ensure that you are doing it right and always keep an eye on your breathing.

Breathe deeply while you stretch your muscles, and let out the air slowly when you’re in the position you want. Do the exercises slowly and carefully. If you don’t experience any tension in your body, slowly intensify the movement.

It bears repeating: regular stretching of hip flexors can help enhance posture, flexibility, and injury prevention, and if you do what I’ve described above, you’ll surely see the difference.