Trainer Reveals Favorite Hip Stretches for Optimal Hip Health and Joy
Tight hips can make everyday movement painful and hinder performance in exercises like deadlifts and lunges. Fortunately, targeted stretches can help keep hip flexors flexible and improve overall hip mobility. Here are three effective stretches to loosen tight hip flexors and boost your exercise performance.
High Crescent Lunge
Start in a staggered standing stance, then step forward and bend the front knee so the thigh is parallel to the floor while keeping the back leg straight with the heel lifted. Square your hips forward, extend your arm up overhead, and feel the stretch in your hip flexors. Hold for five breaths before repeating on the other side. This stretch targets hip flexors and quads, increases blood flow, and warms up muscles to reduce tension [1].
Psoas (Hip Flexor) Stretch on Edge of a Surface
Lie back off the edge of a bench or bed, hug one knee to your chest while the other leg hangs down to achieve full hip extension. This position maximizes the stretch on the hip flexor and helps strengthen the muscles when they are lengthened, which is important for improving hip mobility and reducing pain after stretching [2].
Dynamic Hip Mobility Movements
These active stretches combine mobility and stability by engaging the muscles while moving the hips through a full range of motion. Examples include the Spider Lunge with windmill. These movements help lengthen and strengthen hip muscles, improving joint function and reducing tightness [4].
For optimal results, hold or repeat these stretches for 5-10 minutes before and after workouts. They will enhance flexibility, reduce strain on the lumbar spine, and improve overall hip stability and performance in movements like deadlifts and lunges [1][4].
The Pigeon Pose: A Solution for Prolonged Sitting
The Pigeon pose is a hip mobility exercise that can help undo the damage of prolonged sitting. To perform the Pigeon pose, bring your left leg forward and extend your right leg straight behind. The left shin can be parallel to your body, and the angle can be adjusted to suit your flexibility [5].
Deep Lunge: A Hip Mobility Exercise for Runners
The deep lunge is another hip mobility exercise that can help relieve tightness caused by overuse, such as long runs. Perform three sets with a time of 5-10 seconds for each side [6].
The 90/90 Exercise: A Full-Body Stretch
In the 90/90 exercise, your legs are bent at 90° with knees pointing upwards, feet flat on the floor, and slightly wider than hip-width apart. This stretch helps maintain hip mobility, which can enhance posture and reduce back pain [7].
Perform one set with 10 reps on each side in the 90/90 exercise [8].
For those who spend much of their day standing or sitting, maintaining hip mobility is essential for overall wellbeing. The Fit&Well Newsletter offers achievable workout ideas, health tips, and wellbeing advice in your inbox. Subscribe today to stay informed and active!
[1] High Crescent Lunge: A Complete Guide
[2] Psoas Stretch: A Comprehensive Guide
[3] Dynamic Hip Mobility Movements: A Detailed Guide
[4] The Benefits of Dynamic Hip Mobility Movements
[5] The Pigeon Pose: A Complete Guide
[6] Deep Lunge: A Complete Guide
[7] The 90/90 Exercise: A Complete Guide
[8] The 90/90 Exercise: Benefits and Techniques
- Incorporating science-backed exercises like the High Crescent Lunge, the Psoas Stretch on Edge of a Surface, Dynamic Hip Mobility Movements, The Pigeon Pose, Deep Lunge, and the 90/90 Exercise into a health-and-wellness routine can significantly improve flexibility and overall hip mobility, enhancing performance in various fitness-and-exercise activities such as deadlifts and lunges.
- Engaging in regular sports, combined with exercises like the High Crescent Lunge, the Psoas Stretch on Edge of a Surface, Dynamic Hip Mobility Movements, The Pigeon Pose, Deep Lunge, and the 90/90 Exercise, contributes to boosting physical fitness while fostering a flexible and strong body, reducing the risk of injury and promoting a better quality of life.
