If you’re like me, you spend most of your work days sitting (boo!). If you check out my Easy Office Stretches post, this can help you relieve some of that office tension you may be feeling (in more ways than one!) but, I’ve created another juicy list of exercises specifically targeted for the hips.
Our hips get super tight from all the sitting and we often neglect to stretch or work out this area of our body. This leads to tightness on one side of the body over the other (or both!) and that ‘walking like a granny’ effect which we’re way too young for – right?! Don’t worry, I’ve come to your granny rescue and have compiled a list of the best hip exercises to loosen those tight hips – enjoy!
How to Open Up Your Hips
Lying Hip Rotations
Tips/Benefits: This one is great as a ‘hip cleaner’ and is great for loosening up those tight hip muscles. You can choose to remain in this position (switching sides) if thats’s enough for you or slowing move your legs from side to side in a ‘windshield wiping’ motion for a deeper effect.
Piriformis Stretch
Tips/Benefits: This one is also great for the lower back! Take a deep inhale, and exhale while gently pressing your bent leg towards your underarm area. Make sure to switch sides!
Butterfly Stretch
Tips/Benefits: One of my favs! I immediately feel my hips opening up when I’m in this stretch. Use your forearms to gently press your legs toward the ground, intensifying the stretch.
Frog Stretch
Tips/Benefits: This is a great one that can be customized to your liking. Depending on your flexibility, you can choose to join the bottoms of your feet together, widen your legs, or try from a table top position as opposed to floor.
Kneeling Lunge
Tips/Benefits: This one is so great after a tough workout! You can choose to keep your hands on either side of your bent foot (like I am) or place them on top of your bent knee, slowly pushing your hips forward to intensify the stretch.
Traveling Butterfly
Tips/Benefits: Similar to the butterfly stretch we just covered, in this one, you’re bringing the butterfly to life! Start in the standard butterfly stretch then, slowly rock back and forth to stretch out the hips.
Squatting Internal Rotations
Tips/Benefits: You may choose to stay in this stretch as shown (it may be intense enough for you!). To amp it up however, move your knee towards the middle of the body, shifting back and forth. We’re all about increasing mobility!
Pigeon Stretch
Tips/Benefits: Great for those runners out there! You may choose to stay up on your hands or forearms for this one or slowly, with your chest to the sky, lay your upper body towards the ground, resting your forehead on your hands.
Adapted from GMB Fitness
