Do you also experience hip pain when walking? Or do you sometimes feel a hip strain when climbing stairs? If these problems become more common in you as you age, it means you have tension in your lower body, especially in your hip area. In this case, if your hip muscles are slightly open, then you can walk easily. Because of this, you will feel comfortable in the lower hip.
In this case, hip-opening exercises can help you. These exercises help open up the hip area and reduce any tension. Plus, your muscles can reduce the chance of injury.
So if you’ve also been sitting for a long time and feel a stretch in the hip area, try these hip-opening exercises. Let’s understand these exercises.
1. Standing lunge stretch
The standing lunge stretch works your glutes, glutes, and thighs. This will also strengthen your glutes.
Stand with your feet hip-width apart. Tighten your abs and lower your shoulders.
Step forward with your right leg.
Lower your body until your right thigh is parallel to the floor. Bend your right shin slightly forward with your toes.
Lean your hips forward slightly, keeping your back straight and your core tight.
Hold for 15 to 30 seconds. Start with a set of 2 to 4 repetitions.
Push your right leg up to stand. Repeat with the other leg.
2. Hip flexor stretch
For a simple variation of the standing lunge stretch, try the kneeling hip flexor stretch.
If you need extra support, place a folded towel, blanket, or cushion under your knees.
Bend your left knee. Place your right foot flat on the floor in front of you.
Bend your right knee to 90 degrees. Put your knee over your right ankle.
Put your hands on your hips. Straighten your spine and lower your shoulders.
Push gently into your right hip. Engage your core and left thigh.
Pause for 30 seconds. Start with a set of 2 to 5 repetitions.
Switch legs and repeat.
3. Squat stretch
This stretch relieves stiffness in the hips, lower back, and back. This yoga is similar to Cat Bullfrog Pose.
Kneel on the floor. Keep your knees wider than your hips.
Align the ankle with the knee. Stretch your spine.
Push your hips back toward your heels.
Pause for 30 seconds.
side angle pose
Side angle poses are common in yoga practice. It relieves tension in your hips as you stretch your hips and inner thighs.
Keep your feet 3 or 4 feet apart.
Turn left foot out and right foot 45 degrees.
Bend your left knee to 90 degrees. Raise your arms to shoulder height.
Reach your left hand to the floor and your right over your head.
Push your torso forward. Hold for 3 to 5 breaths.
Release the arms and return them to shoulder height. Point your feet forward.
Repeat on the right.