How can you alleviate hip pain through stretching. What exercises improve hip mobility. Which stretches target hip flexibility. How to strengthen hip muscles at home. When should you perform hip exercises for maximum benefit. Why are hip stretches crucial for overall health. How often should you do hip stretches for optimal results.

Understanding Hip Pain: Causes and Solutions

Hip pain can stem from various sources, ranging from minor injuries to chronic inflammatory conditions. The hip joint, a crucial component of our musculoskeletal system, is susceptible to wear and tear, overuse, and age-related changes. Common causes of hip pain include osteoarthritis, bursitis, tendinitis, and muscle strains. Regardless of the underlying cause, incorporating targeted exercises and stretches into your routine can significantly alleviate discomfort and enhance mobility.

Why are hip stretches so effective? They work by:

• Increasing blood flow to the hip area
• Improving flexibility of surrounding muscles
• Reducing tension and stiffness
• Enhancing joint range of motion
• Strengthening supporting muscles

Before diving into specific exercises, it’s crucial to note that individuals who have recently undergone hip replacement surgery should consult their healthcare provider or physical therapist before attempting any new exercises. Additionally, while some discomfort during stretching is normal, exercises should never cause or exacerbate pain. If you experience pain, stop the exercise immediately or adjust your technique.

Essential Hip Flexibility Exercises

The following four exercises focus on stretching the muscles surrounding the hip joint. These stretches are particularly beneficial for reducing stiffness and improving overall joint mobility. For optimal results, perform these exercises when you’re experiencing the least amount of pain and stiffness. Many find that doing these stretches after a warm shower or bath, when muscles are most relaxed, yields the best results.

1. Knee Lifts

Knee lifts target the hip flexors and help improve flexibility in the front of the hip.

1. Lie on your back with both legs extended flat on the floor.
2. Keep your left leg straight and pull your right knee up toward your chest.
3. Place both hands on top of your knee to assist in pulling it closer to your chest.
4. Hold the stretch for 10 seconds.
5. Gently lower the leg back to the starting position.
6. Repeat 5-10 times on each knee.

2. External Hip Rotations

This exercise helps improve the range of motion in your hip joint and stretches the external rotators.

1. Sit on the floor with both legs extended in front of you.
2. Bend your knees and press the soles of your feet together.
3. Place a hand on top of each knee.
4. Gently push your knees down toward the floor until you feel a stretch.
5. Hold for 10 seconds, then relax.
6. Repeat 5-10 times.

3. Double Hip Rotations

Double hip rotations target multiple muscle groups around the hip and lower back.

1. Lie flat on your back.
2. Bend your knees and bring them toward your body until your feet are flat on the floor.
3. Gently rotate your knees to the left, lowering them toward the floor.
4. Rotate your head to face the right while keeping your shoulders against the floor.
5. Hold this position for 20-30 seconds.
6. Slowly return to the starting position.
7. Repeat on the opposite side.

4. Hip and Lower Back Stretches

This exercise helps relieve tension in both the hips and lower back.

1. Lie flat on your back.
2. Bend your knees and bring them toward your body until your feet are flat on the floor.
3. Using your hands, pull both knees in toward your chest.
4. Breathe deeply, pulling your knees closer to your shoulders with each exhalation.
5. Hold the position for 20-30 seconds while breathing normally.

Strengthening Exercises for Hip Muscles

While flexibility is crucial, strengthening the muscles that support your hip joint is equally important for pain relief and improved function. The following exercises focus on building strength in the hip muscles, which can help alleviate pain by providing better support to the joint.

5. Hip Flexions

Hip flexions target the muscles at the front of your hip, improving strength and stability.

1. Stand upright.
2. Extend one arm out to the side and hold onto a sturdy surface for support.
3. Slowly raise your right knee to hip level or as high as comfortable.
4. Hold for a second, then lower your foot back to the floor.
5. Repeat with the left knee.
6. Perform 5-10 repetitions on each side.

6. Hip Extensions

This exercise strengthens the gluteal muscles and hip extensors.

1. Stand upright with your legs straight and feet shoulder-width apart.
2. Extend both arms in front and hold onto a stable surface for support.
3. Keeping your right leg straight, lift your left leg backward without bending the knee.
4. Lift as far as possible without discomfort, then clench your buttock tightly.
5. Hold the position for 5 seconds.
6. Repeat 5-10 times on each leg.

To increase resistance, you can attach small weights to your legs as you progress.

7. Hip Abduction Exercises

Hip abduction exercises strengthen the muscles on the outer side of your hips.

1. Stand upright.
2. Extend your left arm out to the side and hold onto a stable surface.
3. Starting with your feet together, lift your right leg out to the right side.
4. Keep your left leg straight and avoid rotating your hips.
5. Hold the position for 5 seconds.
6. Lower your leg back to the starting position.
7. Repeat on the other side.

Incorporating Resistance Training for Hip Strength

Resistance training is a powerful tool for developing muscular strength around the hip joint. This form of exercise involves using either low weights or your body weight to create resistance for your muscles to work against. When incorporated into your hip exercise routine, resistance training can significantly enhance the strength of the muscles supporting your hip joint, potentially leading to reduced pain and improved function.

Benefits of Resistance Training for Hip Health

• Increased muscle strength and endurance
• Improved joint stability
• Enhanced bone density
• Better balance and coordination
• Reduced risk of falls and injuries

When starting with resistance training, it’s crucial to begin with low weights or body weight exercises and gradually increase the intensity as your strength improves. Always prioritize proper form over the amount of weight used to prevent injury and ensure maximum benefit.

Creating an Effective Hip Exercise Routine

To maximize the benefits of these hip exercises, it’s important to establish a consistent routine. Here are some guidelines to help you get started:

• Begin with one or two exercises a day, three times a week.
• As you become more comfortable, try doing several exercises once a day.
• Perform stretching exercises when you’re feeling the least amount of pain and stiffness.
• For strength exercises, start with 5-10 repetitions and gradually increase as you build strength.
• Listen to your body and adjust the intensity or frequency if you experience discomfort.

How often should you perform these exercises for optimal results? While individual needs may vary, consistency is key. Aim for at least 3-4 sessions per week, allowing for rest days in between to prevent overexertion. As you progress, you may find that daily exercise provides the best relief and improvement in mobility.

Complementary Strategies for Hip Health

While targeted exercises are crucial for hip health, incorporating complementary strategies can enhance your overall well-being and support your hip care routine.

Maintaining a Healthy Weight

Excess weight puts additional stress on your hip joints. Maintaining a healthy weight through a balanced diet and regular exercise can significantly reduce the strain on your hips, potentially alleviating pain and improving mobility.

Low-Impact Cardiovascular Exercise

Incorporating low-impact cardiovascular exercises into your routine can improve overall fitness without putting undue stress on your hip joints. Consider activities such as:

• Swimming
• Cycling
• Elliptical training
• Water aerobics

These exercises can help improve cardiovascular health, maintain a healthy weight, and enhance overall mobility without exacerbating hip pain.

Proper Posture and Ergonomics

Maintaining good posture throughout the day can help reduce stress on your hip joints. Pay attention to your posture while sitting, standing, and walking. If you have a desk job, ensure your workspace is ergonomically set up to promote good posture and reduce strain on your hips and lower back.

When to Seek Professional Help

While these exercises can be highly effective for many individuals experiencing hip pain, it’s important to recognize when professional medical advice is necessary. Consider consulting a healthcare provider or physical therapist if:

• Your hip pain persists or worsens despite regular exercise
• You experience sudden, severe hip pain
• You have difficulty performing daily activities due to hip pain
• You notice swelling, redness, or warmth around your hip joint
• You’ve recently had a fall or injury that’s affecting your hip

A healthcare professional can provide a proper diagnosis, rule out any serious underlying conditions, and develop a tailored treatment plan that may include physical therapy, medication, or in some cases, surgical intervention.

Adapting Hip Exercises for Different Fitness Levels

One of the great advantages of these hip exercises is their adaptability to various fitness levels and physical conditions. Whether you’re just starting your fitness journey or are an experienced athlete, these exercises can be modified to suit your needs.

For Beginners

If you’re new to exercise or have limited mobility:

• Start with gentle stretches and hold for shorter durations
• Use supports like chairs or walls for balance during standing exercises
• Focus on proper form rather than the number of repetitions
• Gradually increase the duration and intensity of exercises as you build strength and flexibility

For Advanced Exercisers

If you have a higher fitness level and want to challenge yourself:

• Increase the number of repetitions or sets for each exercise
• Add resistance bands or light weights to strengthen exercises
• Incorporate more complex variations of the exercises
• Combine hip exercises with other fitness routines for a comprehensive workout

Remember, regardless of your fitness level, it’s crucial to listen to your body and avoid pushing yourself to the point of pain or discomfort.

The Role of Rest and Recovery in Hip Health

While regular exercise is vital for hip health, the importance of adequate rest and recovery cannot be overstated. Rest allows your muscles and joints to repair and strengthen, which is crucial for long-term hip health and pain management.

Balancing Exercise and Rest

How can you strike the right balance between exercise and rest? Consider the following tips:

• Allow at least one day of rest between strength training sessions
• Alternate between different types of exercises to avoid overworking specific muscle groups
• Pay attention to your body’s signals and take extra rest days if you’re experiencing increased pain or fatigue
• Incorporate gentle stretching or yoga on rest days to maintain flexibility without overexertion

Sleep and Hip Health

Quality sleep plays a crucial role in overall health and can significantly impact hip pain and recovery. During sleep, your body repairs tissues and reduces inflammation. To promote better sleep and hip health:

• Aim for 7-9 hours of sleep per night
• Use a supportive mattress and pillow to maintain proper spinal alignment
• Consider using a pillow between your knees when sleeping on your side to reduce hip strain
• Practice relaxation techniques before bed to improve sleep quality

By incorporating these rest and recovery strategies alongside your hip exercises, you can create a comprehensive approach to hip health that promotes long-term pain relief and improved mobility.

14 exercises for relieving hip pain and improving mobility

Hip pain can have a range of causes, from minor injury to chronic inflammation. In many cases, gently exercising and stretching the hips can help relieve pain and restore mobility.

There are many possible causes of hip pain, ranging from muscle strains and injuries, to arthritis and other inflammatory disorders.

In this article, we describe 14 exercises that can help strengthen the hips, improve joint mobility, and relieve hip pain.

Flexibility and strength exercises are key to relieving hip pain. Although these exercises may result in temporary discomfort, they should not cause or aggravate pain. If an exercise causes pain, stop doing it or try going at a slower or gentler pace.

Individuals who have recently had a hip replacement should consult a doctor or physical therapist before performing any of the exercises below.

Exercises 1–4

The first four exercises stretch the muscles around the hip joint, which can help reduce stiffness and improve joint mobility.

A person should perform these exercises at times when they are feeling the least amount of pain and stiffness. A good time to do them is after a warm shower or bath when the muscles are most relaxed.

Begin with one or two exercises a day, three times a week. If this feels comfortable, try doing several exercises once a day.

Exercises 5–14

The aim of these exercises is to strengthen the hip muscles to better support the hip joint, which can help relieve pain.

Resistance training is a form of exercise for developing muscular strength. In resistance training, a person uses either low weights or their body mass to create resistance for their muscles to work against.

People who experience hip pain or discomfort for more than an hour following these exercises should reduce the number of repetitions accordingly.

To discover more evidence-based information and resources for healthy aging, visit our dedicated hub.

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To perform knee lifts:

1. Lie on the back, extending both legs flat along the floor.
2. Keeping the left leg straight, pull the right knee up toward the chest.
3. Place both hands on top of the knee to help pull it in toward the chest.
4. Hold the stretch for 10 seconds.
5. Let go of the knee and gently lower the leg back toward the floor.

Repeat this exercise 5–10 times on each knee.

To perform external hip rotations:

1. Sit on the floor with both legs out in front.
2. Bend the legs at the knees and press the soles of the feet together.
3. Place a hand on top of each knee and gently push them both down toward the floor. Apply pressure to the knees until there is a stretch, but do not push them further than is comfortable.
4. Hold the stretch for 10 seconds and then relax.

Repeat the stretch 5–10 times.

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To perform double hip rotations:

1. Lie flat on the back. Then, bend the knees and bring them toward the body until the feet are flat on the floor.
2. Gently rotate the knees to the left, lowering them toward the floor. Rotate the head to face the right while keeping the shoulders against the floor.
3. Hold this position for 20–30 seconds.
4. Slowly return both the head and knees to the starting position.
5. Repeat on the opposite side.

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To perform hip and lower back stretches:

1. Lying flat on the back, bend the knees and bring them toward the body until the feet are flat on the floor.
2. Using the hands, pull both knees in toward the chest.
3. Breathe deeply, pulling the knees closer to the shoulders with each exhalation.
4. Go as far as is comfortable, then hold the position for 20–30 seconds. Breathe normally.

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To perform hip flexions:

1. Stand upright.
2. Extend one arm out to the side and hold on to a sturdy surface, such as a wall, table, or chair, for support.
3. Slowly raise the right knee to the level of the hip or as far as is comfortable while keeping the left leg straight.
4. Only hold this position for a second before placing the left foot back on the floor.
5. Repeat with the left knee.

Do 5–10 repetitions of this exercise.

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To perform hip extensions:

1. Stand upright with the legs straight and the feet shoulder-width apart.
2. Extend both arms out in front and hold on to a chair, table, or wall for support.
3. Keeping the right leg straight, lift the left leg backward without bending the knee.
4. Lift the leg as far as possible without causing discomfort, then clench the buttock tightly and hold the position for 5 seconds.

Repeat this stretch 5–10 times on each leg. To increase the resistance, try attaching small weights to the legs.

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To perform hip abduction exercises:

1. Stand upright.
2. Extend the left arm out to the side and hold on to something solid, such as a chair, table, or wall.
3. Starting with the feet together, lift the right leg out to the right side. Keep the left leg straight and avoid rotating the hips.
4. Hold the position for 5 seconds and then slowly return the leg to the starting position.

Do this exercise 5–10 times on one leg, then repeat it on the other side.

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To perform heel-to-buttock exercises:

1. Stand upright with the legs straight and the feet shoulder-width apart. For support, hold on to a chair, table, or wall.
2. Bending the left knee, bring the heel up toward the left buttock with the top of the foot facing the floor. Be sure to keep the right leg straight and align the knees.
3. Slowly lower the leg and return to the starting position.
4. Repeat the exercise on the opposite side.

Aim to do 5–10 repetitions on each leg.

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To perform mini squats:

1. Stand upright with the feet shoulder-width apart.
2. If necessary, hold on to a chair, table, or wall for support.
3. Keeping the back straight, gently lower the body by bending the knees until they are above the toes. The feet should remain flat on the ground.
4. Hold this position for a few seconds, then slowly straighten the legs to return to the starting position.

Repeat these mini squats 5–10 times.

To perform short-arc quadriceps exercises:

1. Lie flat on the back with a pillow or rolled-up towel beneath the right knee.
2. Slide the left foot back toward the buttock, bending the knee.
3. Slowly lift the right foot off the floor while keeping the back of the right knee pressed against the pillow or towel.
4. Hold the position for 5 seconds and then gently lower the right leg back to the starting position.

Do 5–10 lifts on one leg and then switch to the opposite leg.

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To perform quadriceps exercises:

1. Lie flat on the back and keep the legs straight throughout the exercise.
2. Push the backs of both knees toward the floor and flex both feet by pulling the toes toward the body.
3. Hold the position for 5 seconds, then relax.

Do 5–10 repetitions.

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To perform a bridge:

1. Lie on the back, bending both legs at the knee and placing the feet flat on the floor. Keep the arms by the sides of the body with the palms facing downward. If necessary, place a small pillow underneath the neck and head for support.
2. Slowly lift the pelvis and lower back upward. Be sure to keep the shoulders and upper body on the floor.
3. Hold the position for 5 seconds.
4. Gradually lower the back and pelvis toward the floor, starting at the top of the spine. Roll down through the spine until the entire back is flat against the floor again.

Repeat this exercise 5–10 times.

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To perform a chair stand:

1. Position a chair so that its back is resting against a wall.
2. Sitting on the front part of the seat, bend the knees and place the feet flat on the floor. Cross the arms, placing each hand on the opposite shoulder.
3. Pivoting at the hips, recline back into the chair.
4. Lean the upper body forward again and then slowly stand up. Keep the back, shoulders, and head straight while doing this.
5. Slowly sit back down and return to the original position.

Repeat this exercise 4–6 times to begin with before gradually building up to 12 repetitions.

To perform abdominal exercises:

1. Lie on the back, bending the legs at the knees and placing the feet flat on the floor.
2. Tuck both hands underneath the lower back.
3. Focus on the muscles in the lower abdomen and pull the bellybutton downward.
4. Hold this for 20 seconds and then relax.

Repeat this exercise 5–10 times.

Gently stretching and exercising the hips can help relieve pain, increase mobility, and strengthen muscles. There are many exercises to choose from, but people can experiment to find the ones that work best for them and then incorporate these exercises into a routine.

A person can also work with a physical therapist to design an individualized exercise plan to suit their needs.

People with severe, persistent, or worsening hip pain should see a doctor. It is important to stop or reduce any exercises that cause or aggravate hip pain.

The best stretches for tight hips

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Targeted exercises and stretches can alleviate tight hips, a problem that occurs when tension builds up in the hip flexors and other muscles around the hips.

Tight hips can arise from inactivity and prolonged periods of sitting. The Arthritis Foundation advise that exercise is one of the best things that a person can do to keep their hips functional and free of pain.

Exercises that focus on the hips help by:

• maintaining the range of motion of the hips
• strengthening the surrounding muscles
• alleviating pain
• minimizing the risk of hip damage
• reducing the need for hip surgery in people with hip osteoarthritis

In this article, learn which stretches are best for alleviating hip tightness and how to do them. We also provide additional tips, such as how to use a foam roller.

The following exercises will stretch and strengthen the muscles around the hips, helping alleviate tightness and protect against injury.

People should speak to a doctor before beginning any new exercise program. Starting slowly and gradually increasing the number, length, and intensity of the exercises can help prevent injuries.

Here are some other tips for effective stretching:

• Take a warm bath or shower before exercising to loosen the muscles.
• Never stretch to the point of pain.
• Breathe naturally when holding stretches, and do not hold the breath in.

1. Chair stand

• Rest the back of a chair against a wall.
• Sit on the edge of the seat, with the feet flat on the floor and the knees bent.
• Cross the arms, placing each hand on the opposite shoulder. Lean back into the chair.
• Lean forward and, with a straight back and shoulders, slowly move into a standing position.
• Slowly sit down again.
• Repeat up to 10 times.

2. Knee lift

1. Lie on the back on the floor or a mat with both legs extended.
2. Move the left knee up to the chest. Use both hands to pull the knee gently closer to the chest.
3. Hold this stretch for 10 seconds before returning to the starting position.
4. Repeat with the other leg.
5. Perform this exercise 10 times on each leg.

3. Internal hip rotator stretch

1. Sit with the back against the back of a chair.
2. Lift the right leg and place the right ankle on the left thigh with the right knee pointing out to the side.
3. Gently press down on the right thigh with one hand until you feel resistance.
4. Lean forward slightly at the hips, keeping the back straight. Slowly breathe out while doing this.
5. Hold this pose for up to 30 seconds. Repeat on the other leg.

4. External hip rotator stretch

1. Sit up on a yoga mat with a straight back and the legs extended.
2. Bend the left leg and cross it over the right leg so that the left ankle is resting beside the right knee.
3. Use the right arm to push the left knee toward the right shoulder until you feel resistance. Slowly breathe out. Never push until the point of pain.
4. Hold this pose for up to 30 seconds. Repeat on the other leg.

5. Double hip rotation

1. Lie flat on the back on the floor or a mat and bend the knees. Extend the arms away from the body.
2. Keeping the knees together, lower them to the floor on the left side. Try to keep the thighs perpendicular to the body.
3. Turn the head to the right side. Make sure that both shoulders stay firmly against the floor or mat.
4. Hold this position for up to 30 seconds.
5. Slowly lift the knees and return the head to the starting position.
6. Repeat on the opposite side.

6. Hip flexor and quadriceps stretch

1. Stand facing a wall with the feet hip-width apart. Place the hands on the wall for balance.
2. Take a step back with the right foot, keeping the knee bent.
3. Slightly bend the left knee, ensuring that it does not move past the toes.
4. Squeeze the buttocks muscles and keep them under the hips. You should notice a gentle pulling sensation in the front of the right hip and thigh.
5. Maintain this position for up to 60 seconds.
6. Repeat on the opposite side.

7. Hip extension

1. Stand facing a wall with the feet hip-width apart. Place the hands on the wall for balance.
2. Tighten the stomach muscles and keep the back straight.
3. Slowly extend the left leg behind the body. Extend the leg back as far as possible without letting the lower back arch. Hold this position for 5 seconds.
4. Return to the starting position and repeat 10 times.
5. Perform the exercise on the other side.

8. Hip abduction

1. Stand facing a wall with the feet together. Place the hands on either the wall or the hips for balance.
2. Raise the left leg out to the side as high as possible without rotating the hips. Hold for 5 seconds.
3. Return to the starting position and repeat 10 times.
4. Do the exercise on the other side.

9. Bridge

1. Lie on the back on a floor or mat. Bend the knees and keep the arms by the sides. Place the palms on the floor.
2. Gently raise the pelvis and lower back off the floor. Hold this position for 5 seconds.
3. Slowly return to the starting position, lowering the top of the spine first and working down to the buttocks.
4. Repeat up to 10 times.

10. Hip and back stretch

1. Lie flat on the back on the floor or a mat. Bend the knees.
2. Using both hands, pull the knees into the chest.
3. With each breath out, bring the knees slightly closer to the shoulders. Do not go farther than is comfortable.
4. Once the knees are as close as possible to the shoulders, hold this position for 30 seconds.

In addition to exercises and stretches, the following practices may help loosen tight hips:

Foam roller

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A foam roller is a useful tool for relaxing tight muscles. These rollers are available in sporting goods stores and online.

To use a foam roller for tight hips:

1. Lie face down on a mat with the roller under the body, slightly below the left hip.
2. Place the forearms on the floor to keep weight off the hip.
3. Move the right leg sideways, bending the knee at a 90-degree angle.
4. Keep the left leg extended behind the body with the toes on the floor for support.
5. Roll the left hip over the foam roller and back.
6. Continue to perform this movement for 30 seconds.
7. Repeat several times a day on both sides.

Massage

People can try massaging the hips to loosen tight muscles. Massage also helps break down scar tissue, improve circulation, and reduce muscle pain.

Use massage oil or a natural lubricant, such as coconut or almond oil, to aid smooth movement across the skin. Both coconut oil and almond oil are available for purchase online.

Heat

Applying a heat pack or hot water bottle to the hip can reduce muscle tension. Use this treatment several times a day if necessary.

Never apply heat to a recent injury, as it can make inflammation worse. As a general rule, use ice in the first 72 hours following an injury to reduce swelling and inflammation.

Heat packs and wraps for sore muscles are available in drugs stores and online.

Movement

Tight hips can result from a sedentary lifestyle, as the hip flexors are in a shortened position when sitting.

Also, research suggests that inactivity can cause inflammation in the body, which is especially problematic for people with conditions such as rheumatoid arthritis, a well-known cause of hip pain.

To combat this and to warm up stiff muscles, people should move around frequently.

As a minimum, aim to get up and move around for a few minutes every hour.

A quality mattress

A good quality, comfortable mattress may help prevent or alleviate hip pain. Foam or latex mattresses may be especially helpful for those with hip problems, as they provide extra support and cushioning.

Specific stretches and exercises are among the most effective ways to alleviate tightness and pain in the hips.

Regular exercise can increase mobility and reduce the risk of hip injuries.

Other home treatments, such as heating pads and foam rollers, may also be effective in easing hip tightness.

However, anyone with severe or persistent hip pain should see a doctor to diagnose the underlying cause and get appropriate treatment.

It is important to avoid continuing any activity that contributes to hip pain. If necessary, seek guidance and help from a physical therapist or personal trainer.

50 Full Body Stretches

When you stretch after a workout, the muscles are already warmed up and no additional warm-up is required. If you decide to arrange a separate stretching session, first do a few exercises:

1. Joint warm-up: twist your joints, tilt and turn your body.
2. 5-7 minutes cardio: running or jumping jacks, climbing, running in place with high knees, jumping rope.

After you have warmed up a bit, you can start stretching.

How and how much to stretch

With these exercises you can arrange an independent stretching session and stretch all the muscles of the body well. However, this will take about 60-90 minutes. For a quick stretch, choose one or two exercises for each muscle group involved in the workout.

To stretch your muscles well, hold each position for 30 seconds to two minutes. You can remain still or gently bounce. Sudden movements are fraught with injury, so leave them for another sport.

We will give exercises for stretching from top to bottom: neck, shoulders and arms, chest and back, abs, buttocks, thighs, shins.

Neck Stretching Exercises

1. Tilt your head back and sideways

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Tilt your head back, stretching the front of your neck. From this position, tilt your head to the left. For greater effect, place your left hand on the right side of your head, but do not press hard.

Repeat on the other side.

2. Head tilt forward and sideways

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Place your right hand on the left side of your head. Tilt your head forward and to the side, increase the pressure with your hand.

Repeat on the other side.

3. Stretching the back of the neck

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Place one hand on the back of the head and the other on the chin. Lower your head, making a double chin. At the same time, the neck remains straight, the back of the head tends upward. You should feel tension at the back of your neck, especially at the base of your skull.

Exercises for stretching the shoulders

1. Stretching the front of the shoulders

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Put your hands behind your back, clasp your wrist with one hand with the other. Bend your elbows and lift your wrists higher. Push your chest forward and feel the stretch in the front of your shoulders.

2. Stretching the middle part of the shoulders

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Grab the opposite elbow with your hand, press the shoulder towards you and pull it down. Repeat with the other hand.

3. Stretching the back of the shoulders

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Grab your right hand with your left above the elbow, press it against your body and straighten it, lower your right shoulder down. With your left hand, pull your right hand up, lifting it with your elbow. Feel the tension in the back of your shoulders.

Repeat with other hand.

4. Triceps stretch

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Go to the wall, lift your left elbow up, forearm behind your back. Lower your left shoulder blade down. To check that it has really dropped and will not rise during the stretch, place your right hand below your left armpit.

Repeat on the other side.

5. Biceps Stretch

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Grab a door handle, counter or other support, turn your back to it. Turn your arm with your elbow up and move the body slightly forward.

Repeat with the other arm.

6. Triceps and Shoulder Stretch

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This pose allows you to simultaneously stretch the triceps of one arm and the front of the shoulder of the other. Bring one hand behind your back from above so that the elbow looks up, and the second from below – the elbow looks at the floor. Try to connect your wrists behind your back at the level of your shoulder blades.

Change hands.

7. Wrist extensor stretch

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Sit on your knees, put your hands in front of you so that the backs of the hands touch the floor and the fingers are pointing towards each other. Gently shift your weight onto your hands, stretching your forearms. To enhance the effect, try clenching your fists.

Chest stretching exercises

1. Stretching the chest in the doorway

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Go to the doorway, lean on the jambs with your elbows and push your chest forward, stretching the pectoral muscles.

2. Chest stretch against the wall

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Put your hand on the wall, drop your shoulder and turn in the opposite direction. Repeat with the other hand.

Exercises for stretching the back

1.

Stretching the back at the rack

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Stand next to the rack, simulator or other support, turn your left shoulder towards it. With your right hand, grab a stance high above your head, tilt your pelvis to the right and down, stretching the entire right side of your body.

Repeat on the other side.

2. Lumbar stretch

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Sit on the floor, move your right leg forward, left leg back. Bend your knees at a 90 degree angle or slightly more. Place your right hand on the floor, raise your left hand above your head. Pull the left leg down and back, tilt the body forward and twist towards the right leg.

Change legs.

3. Stretching the extensor muscles of the back

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Sit on the floor, bend your knees and place your feet on the floor. Grab your shins with your hands from the inside, put your wrists on your feet. Lean forward with a round back as low as possible.

4. Child’s Pose

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Sit on the floor with your buttocks touching your heels. Bend forward, lie on your knees with your stomach and stretch out your arms.

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5. Downward facing dog

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Get on all fours, then tilt your pelvis back and up so that your body looks like an angle. The arms and back should be extended in one line, the knees can be bent, and the heels should be torn off the floor. The main thing is that the back remains straight, without rounding in the lower back.

6. Hanging traction

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Grab a low horizontal bar and hang freely, relaxing your body. Feet must remain on the ground. Relax them, slightly bend your knees.

7. Inverted Back Stretch

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Lie on the floor on your back, arms along the body, legs straight. Raise your legs and then throw them over your head. Hands rest with elbows on the floor, hands support the lower back. Do not lean on the neck, the fulcrum is the shoulders.

Abs Stretches

1. Camel Pose

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Get on your knees, push your chest up, stretching your spine, and then lean back with your hands on your heels. Try to bend in the chest. Do not throw your head back, look up.

2. Upward facing dog

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Lie on the floor on your stomach, put your hands under your shoulders. Push yourself up, the pelvis rises, the legs remain on the floor. Lower your shoulders, bend in the thoracic region.

3. Standing backbend

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Stand straight, feet together. Raise your arms and join your palms above your head. Bend in the thoracic region and tilt the body back. Tighten your buttocks to eliminate a strong deflection in the lower back.

4. Side tilt

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Stand up straight, raise your arms above your head, interlock your fingers and turn your palms up. Stretch up and lean first to one side and then to the other side.

5. Lying spinal twist

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Lie on the floor on your back, spread your arms out to the sides, palms down. Move your pelvis to the left, lift your left leg, bending it at the knee, bring it behind your right leg and try to put your knee on the floor. Turn your head to the left and relax.

Repeat on the other side.

Butt Stretching Exercises

1. Lying Stretch

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Lie on the floor on your back, raise your knees bent. Place the ankle of the left foot on the knee of the right. Press your right knee against your left to deepen the stretch. Repeat with the other leg.

2. Stretch on all fours

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Get on all fours, put the ankle of the right foot on the knee of the left. Push your pelvis back to deepen the stretch. Repeat with the other leg.

3. Sitting stretch

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Sit on the floor, stretch your legs forward, straighten your back. Bend one leg at the knee, grasp the shin with your hands and press it to your chest. The lower leg should be parallel to the floor, the forearms lie on top and press it to the chest, one brush covers the other.

Repeat with the other leg.

4. Dove Pose

Photo: Lifehacker

Sit on the floor, bend one leg at the knee at a right angle and move it forward, take the other back and straighten it. You can lean forward and place your forearms on the floor.

If you find it difficult to do this pose on the floor, try placing your foot on a raised platform.

Photo: Lifehacker

Exercises to stretch the front of the thigh

1. Lying quadriceps stretch

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Lie on the floor on your stomach, lift one leg and grab your ankle with your hand. Pull the leg to the buttock, trying not to tear the thigh off the floor. Repeat with the other leg.

2. Quadriceps stretch on one knee

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Stand on one knee, grab the toe of the leg behind you and pull the heel to the buttock. Tighten your gluteal muscles: this will deepen the stretch. Repeat with the other leg.

3. Hip flexor stretch

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Stand on one knee, bend both legs at an angle of 90 degrees. The back is straight. Tighten your gluteal muscles and move your pelvis slightly forward. You should feel tension in the front of the thigh of the back leg and in the groin.

Change legs.

4. Deep lunge

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Take a deep lunge forward. Place your fingers on the floor on either side of your foot. Lower the knee of the straightened leg to the floor. Try to go lower and do not turn your pelvis to the side.

Change legs.

Back Thigh Stretch

1. Back Thigh Stretch with Expander

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Lie on the floor, leave one straight leg on the floor, lift the other. Throw an expander, rope or rope around your foot and pull your leg towards you. Change legs.

2. Standing stretch

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Stand up straight, take a step forward. Tilt your torso almost parallel to the floor. If you leave the leg straight, the upper part of the back of the thigh is more stretched, if you slightly bend the leg at the knee, the lower part is stretched.

Repeat with the other leg.

3. Tilt to the legs

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Sit on the floor, stretch your straight legs forward. Bend over to your feet and place your hands on either side of your feet or slightly further away. To deepen the stretch, you can straighten your back for a few seconds and then bend over again.

4. Tilt to one leg

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Sit on the floor, stretch one leg forward, bend the other at the knee and place the foot next to the pelvis. Bend over to a straight leg, grasp the foot with your hands and pull the toe towards you. Try not to round your back.

Repeat with the other leg.

5. Standing Bend

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Spread your legs wider, toes pointed forward. Lower your body down, keeping your back straight, until you place your palms on the floor.

6. Longitudinal split

Move into a longitudinal split with the iliac crests pointing forward. Place your palms on the floor and keep your body weight on your hands. Try not to turn your hips and shoulders to the side.

Inner thigh stretching exercises

1. Deep Squat

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Stand next to a rack or machine that you can hold on to. Feet shoulder-width apart, toes and knees turned outward. Lower yourself into a deep squat, keeping your back straight.

2. Butterfly against the wall

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Sit on the floor with a straight back, put your feet in front of you with your feet to each other. Try to lower your knees to the floor, but do not put pressure on them with your hands. Keep your back straight.

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3. Frog

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Lie on the floor on your stomach, spread your knees to the sides and bend your legs at a right angle. Try to put the pelvis on the floor.

4. Frog with a straight leg

Photo: Lifehacker

Lie on the floor on your stomach, spread your knees to the sides so that your thighs are parallel to the floor. Bend one leg at the knee, straighten the other. Try to put the pelvis on the floor. Repeat with the other leg.

5. Fold forward

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Sit on the floor, spread your straight legs wider, and then lean forward. Try to lie on your stomach on the floor, do not bend your knees.

6. Transverse split

Photo: vova130555 / Depositphotos

Move apart in a transverse split. Don’t push your pelvis back too far, ideally it should be in line with your knees and feet. Place your palms on the floor, and if stretching allows, your forearms. Pull your pelvis down towards the floor.

7. Stretch next to the wall

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Lie on the floor close to the wall. The body must be perpendicular to it. Spread your legs and let them slowly lower under your weight. Stay in this position for 5-10 minutes.

Outer Thigh Stretches

1. Hip Abduction

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Stand next to a wall with your right side turned towards it. Cross your right leg behind your left and squat down. The left leg is bent, the right leg remains straight and moves further and further to the left. The straight body hangs over the left leg.

Repeat on the other side.

2. Standing stretch

Photo: Lifehacker

Place your left leg behind your right one in front and lean to the left. You can put one hand on your belt, put your hands over your head or in front of you. The more the body leans, the better the muscles are stretched.

Exercises for stretching the lower legs

1. Stretching against the wall

Photo: Lifehacker

Press the toe of your right foot against the wall, take your left foot a step and a half back. The feet are firmly pressed to the floor, the left leg is straight. Try to reach the wall with your right knee, while the muscles of the left leg will be stretched.

Change legs.

2. Stretching against the wall on the heel

Photo: Lifehacker

Stand close to the wall. Put your right toe on the wall, take your left foot a step and a half back. Bend your left leg at the knee, increasing the stretch. Change legs and repeat.

3. Calf Stretch

Photo: Lifehacker

Sit on the floor with your legs straight out in front of you. Place the foot of one leg on the thigh of the other. Grasp the foot with the opposite hand and pull the sock.

Change legs.

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Hamstring Stretch – Beginner Exercises

Stretching is a very important part of your workout to help maintain flexibility and prevent muscle injury. The hamstring is an area that is often forgotten to train and remains underdeveloped, especially in people who lead a sedentary lifestyle.

Healthy lifestyle ambassador, medical and dietary nurse, member of the Association of Nutritionists and Health Coaches, since 2018 studying the impact of yoga, qigong and dance on women’s health

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If the muscles of the back of the thigh are not sufficiently trained, there is a risk of injury when performing exercises with a load. But even if you have never played sports, a few simple exercises, which we will discuss below, will help to significantly strengthen the muscles of the thighs and achieve excellent results.

So, whether you are an experienced athlete or just a beginner, in any case, the time devoted to stretching and flexibility exercises will help to avoid unpleasant consequences and make training more productive and enjoyable.

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Hamstring Stretch

What is Hamstring Stretch?

The hamstring stretch is a series of exercises that help stretch and strengthen the hamstring muscles. This is especially important for athletes and people involved in physical activity, as strong thigh muscles contribute to better coordination of movements, stabilization of the hip joint and prevention of injury.

Including such training will be useful for those who lead a sedentary lifestyle, for example, for people who spend a lot of time in front of a computer or driving a car. Regular stretching improves muscle flexibility and prevents discomfort due to limited movement.

For beginners in stretching, it is important to monitor the load and not overwork the muscles during exercise. It is also necessary to maintain body balance and perform each exercise correctly.

Hamstring Benefits

Flexibility Improvement

Hamstring stretching is key to improving flexibility and maintaining muscle health. During sports training, the muscles are subjected to loads, which can lead to their excessive contraction and restriction of movement.

Injury risk reduction

Stretching also helps reduce the risk of injury by increasing range of motion and muscle flexibility. If muscles that are not stretched are constantly stressed, this can lead to muscle injury and disease.

Fitness Improvement

Stretching the hamstrings can help improve fitness. Trained thigh muscles allow you to perform exercises more efficiently and efficiently. This helps to improve the results of training and give the figure a more slender and attractive appearance.

Good stretching makes it possible to perform a variety of exercises with better quality. Source: pexels

Therefore, stretching the hamstrings is an important element for maintaining health and muscle tone. Regular stretching will help improve flexibility, reduce the risk of injury, and improve performance in sports.

Easy Exercises for Beginners

For hip training, simple exercises without special equipment are suitable, which can be performed even at home.

Lean forward

Standing on straight legs, slowly lean forward, trying to reach the floor with your hands. Keep your back straight and try not to arch your back. Maintain maximum incline for 30 to 60 seconds, then return to the starting position.

Lunges

Take a step forward, bending your leg at a right angle, and take the other leg back. Bend forward, trying to touch the floor with the knee of the back leg. Hold this position for a few seconds, then return to the starting position. Repeat the exercise on the other leg.

Lying stretch

Lie on your back and lift your right leg, knee straight. Grasp the shin or foot of this leg with your hands and, as you exhale, try to stretch the muscles of the back of the thigh, bringing the thigh closer to the stomach. The leg remains straight. Hold the maximum muscle tension for a few seconds, and then relax and repeat the exercise for the left leg.

Remember to stretch slowly and carefully without straining the muscles. If you suddenly experience pain, immediately stop the exercise and seek advice from a trainer or doctor.

Who is the hamstring stretch for?

Beginners

The hamstring stretch is perfect for beginners who are just getting started with exercise and don’t have much experience. These exercises allow you to increase the elasticity of the thigh muscles in general, reduce the risk of injury and increase flexibility. Beginners are advised to start with simple exercises and gradually increase the load.

People with reduced mobility

Also, such training can be recommended for people with involuntary mobility restrictions, for example, people with a sedentary job who often suffer from back pain. Regular exercise allows you to stretch weak muscles and improve blood circulation in the legs and hips.

People involved in sports

And of course, stretching exercises will be useful for people involved in sports, as they help increase flexibility and reduce the risk of injury during exercise. The stretched hamstring muscles allow you to perform more complex exercises, such as squats, leg swings, etc., without the risk of injury.

The Deep Lunge is a great exercise to stretch your hamstrings. Source: pexels

Exercise Variations for Beginners

Warm up your muscles well before doing any exercise. Stretching will help you do this quickly and effectively. You can start with a slow squat on one leg, while the other leg needs to be extended back. Raise the heel of the back-facing leg as high as possible to stretch the back of the thigh. Hold the leg in this position for 15-20 seconds and then repeat the exercise for the other leg.

Static Squat

Static Squat is an easy exercise to train the thigh muscles. First, place your feet shoulder-width apart, then slowly squat down to a 90-degree angle at the knees. The legs should be parallel to each other. Hold the pose for 10-15 seconds, then slowly return to the starting position. Repeat the exercise 8-10 times.

Back Walk

Back Walk is another easy exercise for beginners. Start by walking slowly back, while stretching each leg as much as possible. Take 10-15 steps, then turn around and repeat the exercise in the forward direction. This workout will help stretch and strengthen the muscles in your thighs and buttocks.

What are the benefits of hamstring stretching?

The hamstring stretch helps improve flexibility, increase blood flow to the muscles, reduce the risk of injury, and reduce stress on the lower back.