Fitness Friday: Relieve Tight Hips

5 minutes of Stretches to Relieve Tight Hips

Many of us are experiencing tight hip muscles, and the major culprit is sitting. Sitting for long periods can cause your hip flexors to shorten and become stiff. Consequently, weak hip muscles can cause further knee, ankle, and foot injuries. Due to the increase in sedentary jobs, it is even more critical to take the appropriate measures to prevent and aid tight hips through stretching. Enjoy this quick 5 minute routine to loosen those tight hips!

 

Wide Squat

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Stand with your feet wider than your hips and toes pointing out. Bend at your knees, lowering into a squatted position. Place your palms or elbows on the inside of your knees and gently press backward on the knee. Hold the stretch for a count of 10-20 seconds as you take deep, fluid breaths. Repeat 1-2x.

 

Pigeon

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Standing, kneel with with your right foot and knee on the ground. Bend and fold your right leg in front of your body as you extend your left leg behind you. You can hold this position upright or fold forward at the hip with your arms straight in front of you. Gently inhale and exhale as you hold the stretch for 10-20 seconds. Switch to the other side. Photo: YogaTime

 

Butterfly

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Seated upright, bend your knees so that the bottoms of each foot touch. Place your palms or elbows at the bend of your knee and gently press down toward the ground. As you press, bend forward at the hip so that your chest is closer to your legs. Hold this stretch as you  breathe for 10-20 seconds. Repeat 1-2x.  Photo: HappyLiveArte

 

Open Lizard/Low Lunge

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Standing, kneel with your left knee and right foot on the ground. This position where your right leg is forming a 90 degree angle is a low lunge. Simply press your hips forward allowing the left leg to lengthen behind you and right knee to bend to an acute angle. Hold this stretch for 10-20seconds. Repeat on the other side. Photo: Yoganonymous

 

Kneeling Quad

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Beginning in a low lunge position as mentioned in the previous stretch, with right foot on the ground and left knee, place your left hand on the ground in front of you. Lean slightly forward placing the weight into your bent leg and arm. Reach behind you with your right arm as you bend your leg at the knee toward your buttocks and grab ahold of the top of the right foot. Gently pull the foot closer to your buttocks as you press your hips forward. Hold this stretch as you breath for 10-20seconds. Repeat on the opposite side. Photo: Bicycling.co

 

 

Happy Stretching!

 

– CASEY EDMONDS, CHC