Hip flexors are a group of muscles that run from the front of your pelvis to your femur. If these muscles are tight, you may experience pain in your hip area. Hip exercises can help improve hip flexibility and mobility. Here are 5 effective exercises for the hips.
1. Cat and Cow
Kneel on your hands and knees. Round your back like a cat, and then bring it up to make a cobra shape like a cow. Repeat several times.
2. Frog Stretch
The frog stretch is a gentle and relaxing way to improve hip mobility.
Stand at the edge of a step or on the ground with your feet parallel and about 2-3 inches apart. Keep your knees slightly bent, and bend your torso forward while keeping your back straight. Reach down with both hands and grab your outside ankles (or as close to them as you can). Once you've reached your ankles, slowly walk your feet out in front of you so that you feel a stretch in the front of the thighs and hips.
3. Warrior II Pose
Warrior II pose is one of the best hip exercises to soothe tight and painful hips. This pose requires you to stand on your right foot with your left foot raised behind you. Your back leg can be straight or slightly bent. Bend over, reaching the opposite arm out in front of you, and then lean forward until your arms are parallel to the floor.
The Warrior II pose stretches your hip flexor muscles and activates the gluteus maximus muscle while strengthening the core and stretching the back thigh muscles.
This is a challenging but beneficial hip exercise for people who sit for long periods of time or have tight hips from sitting at a desk all day:
- Stand up and put one foot in front of the other. Bend your front leg and place your hands on top of that knee, with fingers pointing down towards the ground.
- Bend backward while reaching out with your hands towards the floor.
- Return to starting position by bringing arms back into the chest and then repeat on the opposite side.
4. Pigeon Pose
Pigeon pose is a yoga asana that stretches the front of your hips by activating the deep hip flexors.
Start in a low lunge position, with your right foot forward and left leg back, knee on the ground. Bring your left shin and knee to the ground, keeping your right leg straight and toes pointed up toward the sky. Extend your arms out to either side of you for support. Breathe deeply here for 15 seconds or longer, then switch sides.
5. Lizard Lifts
Start by lying on your stomach with your arms by your side and palms flat on the ground. Your feet and hips should be together and toes pointed slightly outwards. As you lift your head and neck, you'll feel a stretch in the front of your hip. Hold for 10 seconds then slowly lower back down to the ground.
Conclusion
The exercises listed above will help you improve your hip flexibility and mobility. You can do these exercises at home or in the gym. Start with the one you feel most comfortable with and work your way up to the more difficult ones.
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