Hip flexibility is extremely important for many types of sports and dance, such as ballet or gymnastics. You can increase flexibility in your hips by learning some simple and easy stretches and practicing them at least once every other day. If you’re less flexible or new to stretching, try variations on the exercises to make them easier for you.
Warm up by doing cardio for 10 to 15 minutes. Jumping jacks, walking lunges, heel kicks, and marching are great warm-up activities. Warming up will help prevent injuries when you stretch.
Kneel on the floor with your right leg bent in front of you. You should have your left knee on the ground and your right knee pointed straight ahead, with both legs bent at right angles. Place your hands on your hips and keep your back straight.
Keep the toes of your left foot pointed behind you so that your shin is flat on the ground.
Bend your right knee to push your hips forward. This will stretch your left hip and thigh by pulling your knee back. Do it slowly and be careful not to stretch beyond the level that is comfortable for you. Hold the stretch for at least 30 seconds, keeping your knees as square as possible.
Raise your arms up and arch your back slightly. She stretches her arms above her head, shoulder-width apart, palms facing inward. Keep your face facing forward and gently arch your upper back.
Switch legs and repeat the stretch. Return to the starting position, then bring your right knee to the ground and bend your left leg in front of you. Repeat the stretch and hold it for at least 30 seconds.
Try again the position with the back leg straight to stretch deeper. If you want to further stretch your hips, you can repeat the lunge, this time lifting your rear knee off the ground to straighten your leg. This will give you a more intense stretch and will also strengthen your hips.
Stretch the piriformis muscle
Lie on your back with your knees bent. Feet should be flat on the ground. You can use a yoga mat or padded mat for support underneath.
Bring your right knee toward your hip or waist. Keep your knee bent as you lift it. Keep your back flat on the ground throughout the stretch.
Pull your knee toward your left hip with your left hand. The goal is to move the leg toward the opposite hip. Stretch as much as you can without causing pain. Hold the stretch for up to 30 seconds before releasing.
Repeat it on the other side. This time, she brings her left knee up. Pull it toward your right hip with your right hand. Hold it for 30 seconds.
rotate the hip
Sit on the floor and bend your left knee in front of you. If you wish, use a yoga mat, sit on the floor with your right leg straight and your left leg bent. Your legs should be hip-width apart, with your left foot flat on the floor.
When you first try this move, sit against a wall. Place a pillow between the wall and your lower back.
If you are less flexible, you can do it with your left leg straight or slightly bent.
Place your right foot on top of your left thigh. Use your left hand to pull your right foot toward you until it’s above your left knee. Then gently pull your right foot down toward your left hip as far as you can without discomfort.
Use your hand to gently push your right knee away from you. Keeping your back straight, use your right palm to push your right knee as far away from you as is comfortable. You should feel your right hip turn slightly. Try to relax your right leg so that it doesn’t push against your hand.
Once you’ve pushed your knee as far as you can and is comfortable, hold the stretch for about 15 seconds and release.
Move your right knee forward and back to rotate your hip. Gently move your knee toward and then away from you as far as you can and is comfortable. This will loosen up your hip flexors. Do it for about 30 seconds.
Repeat the stretch with the other leg. Use your hand to gently lift your right foot off your left thigh, then stretch both legs out in front of you. Then bend your right leg and do the same stretch with your left foot on top of your right thigh.
Perform the butterfly stretch
Sit on the floor with your feet together and your knees apart. Bring the soles of your feet together so that your legs form a diamond shape in front of you. Then gently pull your feet toward you as close as you can without causing discomfort.
If this stretch is new to you, you can start by sitting against a wall. Place a pillow between your lower back and the wall for support.
Use your elbows to gently push both knees down. To extend the stretch, you can gently press on both knees to force your hips to open more. Be careful not to exceed the level that is comfortable for you.
Turn the soles of your feet up facing the ceiling. Keep the outer edges of your feet tight and use your hands to “open” them up like a book. You should feel a slight stretch in the outer calf muscles.
Hold on to your feet and lean your torso forward. Keeping your back as straight as possible, push your upper body forward as far as you can without lifting your sit bones off the ground. Hold your feet with both hands to keep them from sliding away from you. Hold this stretch for at least 30 seconds, and then get back up.
Do the pigeon stretch
Sit on the floor with your legs crossed. If you wish you can use a yoga mat, sit on the floor and cross your right leg over your left leg. Keep your back straight and try to keep both sit bones at ground level.
If you’re new to this stretch, you may want to place a pillow under your front leg, between your knee and hip.
Place your hands on the ground in front of your legs and walk them forward. Keeping your legs and hips in place, place your hands on the floor and walk them slowly to pull your torso forward. Do it slowly and only stretch as much as is comfortable for you. Hold the stretch for about 30 seconds, then return to the top.
Lift your right leg and move it to stretch behind you. Leaning to the left if necessary, straighten your right leg and move it so that it is stretched out behind you. Keep it as straight as possible, but don’t worry if you have to bend it a bit to get into a comfortable position.
If this part is difficult for you, try getting up and onto your knees. Move one leg behind you to stretch.
Rotate your right hip forward as far as you can. Keeping your left sit bone on the ground and your left leg bent on the ground in front of you, rotate your hips to bring your right hip forward as far as possible. You should feel a stretch in both your lower left thigh and upper right hip.
Gently move your right hip back and forth. Once you’ve rotated your hips forward as far as possible, drop them back again. Move it back and forth several times to make the stretch more comfortable.
Repeat the stretch with your left leg. Once you’ve rotated your right hip back and forth for about 30 seconds, bring your right leg in front of you and cross your legs again, this time with your left leg on top. Begin the stretch again with your left leg.
Perform the frog stretch
Crouch down with your feet as far apart as possible. Stand with your feet slightly wider than hip-width apart and lower your legs into a squat. Once in this position, move your feet out until they are as far apart as you can comfortably while still squatting.
If you have very tight hips and are having trouble squatting comfortably, you can place a rolled-up towel under your heels to soften the stretch.
Walk your hands in front of you to move your torso forward. Slowly move your hands forward on the floor, one at a time, to push your upper body forward through your knees. Try to hold the squat position as you lean forward and keep your back straight. Hold the stretch for approximately 30 seconds.
If you have trouble reaching the ground, you can place your hands on a box or block.
Lower your knees to the ground. You should be on all fours, with your knees as far apart on the floor as possible and comfortable, and your arms supporting your torso. Keep your back straight and your head up.
Place your elbows on the ground. Lower your elbows and chest in front of you until your forearms are flat on the floor. This will deepen the stretch in your back and hips.