The degree of flexibility of the hips is important for many disciplines, including dance and gymnastics. To make your hips more flexible, you can learn some simple stretching exercises and do them at least every other day. If you have weak muscles or have never stretched before, you can make adjustments to the exercises to make them easier.
Steps
Method 1 of 6: Knee to Ground Lunges
Step 1. Warm up your muscles with some aerobic exercise
Exercises such as jumping jacks, lunges and kickbacks are among the most suitable for warming up the muscles. Alternatively, you can simply walk briskly for 10-15 minutes. This initial warm-up phase is to avoid getting hurt by doing the stretching exercises.
Step 2. Kneel on the floor with your right leg bent in front of you
The left knee should be on the floor, while the right knee should be pointing forward. Both legs must be bent at right angles. Place your hands on your hips and straighten your back.
Keep the toes of the left foot extended so that the shinbone is in contact with the floor
Step 3. Bend your right knee to extend your hips forward
The left knee must remain stationary to allow the left hip and thigh muscles to stretch. Move slowly and be careful not to exceed the limit beyond which you begin to feel pain. Stay in this position for at least 30 seconds, trying to keep your hips aligned.
Step 4. Lift your arms straight up and arch your back slightly
Extend both arms towards the ceiling, open shoulder-width apart, with palms facing each other. Keep your face facing forward and gently arch your upper back back.
Step 5. Switch legs and repeat the exercise
Return to the starting position, then bring your right knee to the ground and your left leg bent in front of you. Repeat the stretch and hold the position for at least 30 seconds.
Step 6. Try performing the exercise again, but this time keeping the back leg straight to stretch the muscles even more
If you want to deepen the stretch, you can repeat the lunge with the back leg straight and off the floor. Stretching will be more intense and make your hip muscles stronger.
Method 2 of 6: Stretching the Piriformis Muscle
Step 1. Lie on your back and bend your knees
Place the soles of your feet on the ground. You can use an exercise or yoga mat for back support.
Step 2. Bring your right knee to your chest
Keep your leg bent as you lift it off the ground. Be careful not to detach your back and shoulders from the mat during the entire movement.
Step 3. Push your right knee to the opposite side using your left hand
The goal is to move the right leg towards the left hip. Bring your knee as close to your side as possible, but don't feel pain. Hold the position for 30 seconds, then bring your right foot back to the ground.
Step 4. Repeat on the other side
This time bring your left knee to your chest, then push it with your right hand towards your right hip. Try to hold the position for 30 seconds.
Method 3 of 6: Opening the Hips
Step 1. Sit on the floor with your legs extended forward, then bend your left knee
Use a yoga mat if you want to have support. Sit down and keep your right leg stretched out in front of you and your left leg bent, with the knee pointing up. The legs should be hip-width apart and the sole of the left foot should be snug against the ground.
- The first time you do this exercise it is best to use a wall as a back support. Place a pillow behind your lower back.
- If you have inflexible muscles, you can do the exercise keeping your left leg straight or only slightly bent.
Step 2. Place your right foot on top of your left thigh
Lift your right foot and guide it with your left hand over the opposite thigh. Place it just above your left knee, then if you can slowly bring it to your side pulling it gently downwards. Stop as soon as you feel pain.
Step 3. Use your hand to gently push your right knee forward
Check that your back is straight and use the palm of your right hand to gently push your right knee forward, as if you want to push it away from your torso. Remember that you don't have to feel pain. As a result of the movement, the right hip should rotate slightly. Try to relax your right leg to prevent it from resisting the hand push.
Once you reach the limit beyond which you start to feel pain, hold the position for about 15 seconds and then release the pressure on the knee
Step 4. Move your right knee back and forth to rotate the hip
Gently move your knee up and then forward as far as you can without feeling hurt. This exercise is to loosen the hip flexors. Continue for about 30 seconds.
Step 5. Repeat the stretch with the other leg
Use your hand to lift your right foot and bring it back to the ground, then extend both legs forward. Now bend your right leg and repeat the same movements on the other side.
Method 4 of 6: Butterfly Position
Step 1. Sit on the floor with the soles of your feet together and your knees spread to the side
The legs should be positioned to form a rhombus. Bring your heels as close to your pelvis as possible, but don't feel bad.
If this is your first time doing the butterfly pose, you can lean your back against a wall. Place a pillow behind your lower back for support
Step 2. Use your elbows to gently push your knees down
To deepen the stretch, you can apply light pressure on both knees to force the hips to open further. Be careful not to exceed the limit beyond which the extension of the muscles becomes painful.
Step 3. Point the soles of your feet towards the ceiling
Hold the outer sides of the feet together and use your hands to "open" the book-like soles. You should feel the muscles on the outer side of the calves stretch.
Step 4. Grab your feet with your hands and lean your torso forward
Be careful to keep your back as straight as possible and at the same time bend your torso forward in an attempt to bring it closer to your legs, being careful not to detach your buttocks from the floor. Grab your feet with both hands to keep them from sliding forward as you tilt your torso. Stay in this stretch position for at least 30 seconds, then bring your torso back straight.
Method 5 of 6: Pigeon Pose
Step 1. Sit on the floor with your legs crossed
Use a yoga mat if you wish. Sit on the ground and cross your right leg over your left leg. Keep your back straight and try not to take your buttocks off the floor.
If this is your first time doing the pigeon pose, it may be helpful to have a pillow handy that you can place under your front leg, between the knee and hip
Step 2. Place your hands on the floor, in front of the crossed legs, and move them forward
Without changing the position of your legs and hips, place your hands on the floor and then move them forward one at a time, until they are as far away as possible so that they pull your torso and force it to lean. Advance slowly and stop in a position where you feel comfortable. Keep your back and arm muscles stretched for about 30 seconds, then slowly bring your hands back.
Step 3. Lift your right leg and move it sideways to be able to stretch it out behind you
Lean to the left if necessary as you stretch your right leg outward and then behind you. Keep it as straight as possible, but without making an effort; you can bend it slightly if it helps you feel more comfortable.
If standing in this position is too complicated, you can try getting down on your knees and stretching by stretching one leg back
Step 4. Rotate your right hip forward as much as possible
Without taking your left glute off the floor and keeping your left leg bent in front of you, rotate your pelvis to bring your right hip as far forward as possible. You should feel both the muscles of the lower left thigh and the upper right hip muscles stretch.
Step 5. Rock your right hip back and forth gently
After bringing it as far forward as possible, relax your pelvis. Now move your right hip back and forth, several times slowly, to loosen the muscles in an attempt to feel more comfortable in this position.
Step 6. Repeat the exercise with the left leg
After swinging your right hip back and forth for about thirty seconds, bring your right leg in front of you and cross your legs again, this time placing your right over your left. Repeat the exercise to stretch the left hip muscles.
Method 6 of 6: Frog Pose
Step 1. Do a squat with your legs as far apart as possible
Spread your legs by placing your feet just beyond the distance between your hips, then lower your torso into a squat position. At that point, spread your legs further, reaching the maximum possible opening, but without straining too much.
If you have very tight hip muscles and are struggling to stay in the squat position, you can place a rolled-up towel under your heels
Step 2. Walk with your hands forward to stretch your torso muscles
Slowly advance with your hands in front of you, moving them one at a time, to bring your upper body closer to your knees. Try to keep your legs in a squat position as you bend your torso forward, also check that your back is straight. Stay in this position for about 30 seconds.
If you have trouble reaching the floor with your hands, you can reduce the distance by using a yoga box, book, or block
Step 3. Bring your knees to the floor
Also rest your knees on the floor in addition to your hands. Try to spread your legs as far as possible, but without pain, and support your torso with your arms. Keep your back straight and your head elevated.
Step 4. Rest your elbows on the floor
Lower your torso further and bring your elbows and forearms to the ground. This position allows for very deep stretching of the hip and back muscles.
