Hip opening stretches are like magic.
They have improved my body, eliminated my back pain ( and knee pain! ) and is pretty much pulling my posture back into correct form, which is also making my body look better.
I’m standing taller and overall, my hips just feel good. I feel AMAZING and can honestly say, that I never realized just HOW MUCH stretching re-creates and shapes your body. Just like weight training!
Before really creating a routine out of these hip opening yoga stretches, I never realized how tight my hips were. I mean, I knew they were tight cause I sit for 12+ hours a day, every day, so my hips should be extremely tight, right? But since working with these stretches, along with myofascia release and exercise, my hips have really, truly come a long way.
Actually I’m not going to lie. It’s hips, glutes, calves, shoulders, back – I’m pretty much working on every single muscle in my body now. But anyway, back to hips!
My hip opening/stretching/releasing progress has come so far, that I feel it’s only necessary to share them with you – ESPECIALLY you girls/guys who tend to sit all day for work. Because if you’re not feeling tight hips now – you will be eventually. And you probably won’t feel it until it moves into your back, at which point, they’re tight and it’s too late BUT that doesn’t mean it can’t be reversed!
SO keep reading!
When it comes to this stretching routine, there are no rules.
Want to hold each stretch for 30 seconds each?
It really doesn’t matter.
Do them all together, or mix it up with different routines you currently do.
Maybe do 2 stretches today after your workout, and the other 2 tomorrow…..WHATEVER.
The whole point to them is to just do them.
I’ve added a few recommendations below, as I like to ( and do ) stretch, but it’s always about whatever is comfortable for you, and your current routine.
ALSO, everyone has different flexibility, so if you can’t get right into the stretch, don’t worry about it. Just keep trying and practicing because you WILL make progress. There are a few hip stretches that I’m dying to share with you guys and would have loved to add to today’s post, but unfortunately I can barely get into these poses correctly, and obviously, don’t want to show you guys bad form.
But if you’re up for seeing my progress, let me know! I’ll share “where I’m at” vs “what the pose really looks like” HA!
+ sit and bend your knees, pulling your heels together, towards your pelvis
+ drop your knees out to the sides, and press the bottoms of your feet together, holding your big toe of each foot
As you press your feet together, your knees will slowly make their way down towards the ground.
This is where it starts to feel good! So HOLD this position for a good minute or two. Whatever is comfortable for you. Then release and repeat for one more time.
lushious TIP: if you can’t hold your feet, place your hands around your ankles or shin.
+ stand with your feet close together and bend your knees, dropping your hips to the floor
+ place your hands together in front of your chest, and bend your elbows, placing them inside your knees
+ press firmly though your elbows, pressing your knees further away from your body, opening up your hips.
+ lie supine on the floor, bend your knees and place your feet flat on the floor
+ exhale and slowly press your hips up towards the ceiling, keeping your knees over your heels
+ reach your arms down under your butt, and hold your hands together, aiming to keep your arms flat on the ground
( this is like hips, shoulders, abs, chest and arms all in one!! Love it!! )
HOLD this stretch for 60 – 90 seconds, and then release. But you can hold it longer if you love it! 🙂
SEATED WIDE ANGLE FORWARD BEND
+ sit on your butt with your legs wide open, legs fully extended
+ press your hands down in front of you on the floor
+ softly slide your buttocks forwards, widening the legs even further
+ from here, exhale and slowly crawl yourself forward, using your fingers ( as shown below ) until you reach a spot where you feel you can not reach any further
HOLD this spot. For like 60 – 90 seconds, breathing super slow and deep.
After about 90 seconds or so, try to reach further, lowering yourself even more into the stretch.
Release and repeat one more time!
Honestly, if you work with these stretches, like I have, progress will be made! 🙂
Everything happens when you work for it! Don’t give up if it’s hard, keep trying and over time, you’ll get it.