How can hip stretches alleviate pain and improve flexibility. What are the most effective exercises for strengthening hip muscles. Which stretches target specific areas of hip discomfort. How often should you perform 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 discomfort can significantly impact daily activities and overall quality of life. However, incorporating targeted exercises and stretches into your routine can help alleviate pain and enhance mobility.

What are the common causes of hip pain? Hip discomfort may result from muscle strains, injuries, arthritis, or other inflammatory disorders. Regardless of the cause, gentle exercises and stretches can often provide relief and restore function to the hip joint.

The Power of Flexibility and Strength Exercises

Why are flexibility and strength exercises crucial for hip health? These types of exercises play a key role in reducing hip pain and improving overall joint function. By targeting the muscles surrounding the hip joint, you can increase flexibility, reduce stiffness, and enhance mobility.

How should you approach hip exercises if you’re experiencing pain? It’s important to listen to your body. While some temporary discomfort during exercises is normal, you should stop or modify any movement that causes or exacerbates pain. For those who have recently undergone hip replacement surgery, consulting with a doctor or physical therapist before starting any exercise regimen is essential.

Stretching Exercises for Hip Flexibility

When is the best time to perform hip stretches? Ideally, you should do these exercises when you’re experiencing the least amount of pain and stiffness. Many find that stretching after a warm shower or bath, when muscles are most relaxed, yields the best results.

1. Knee Lifts

How do you perform knee lifts?

1. Lie on your back with both legs extended flat on the floor.
2. Keep the left leg straight and pull the right knee up toward your chest.
3. Place both hands on top of the knee to help pull 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

What’s the proper technique for external hip rotations?

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 and gently push them down toward the floor.
4. Apply pressure until you feel a stretch, but don’t push beyond your comfort level.
5. Hold the stretch for 10 seconds, then relax.
6. Repeat the stretch 5-10 times.

3. Double Hip Rotations

How can you perform double hip rotations effectively?

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

4. Hip and Lower Back Stretches

What’s the correct way to stretch your hips and lower back?

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

Strengthening Exercises for Hip Muscles

Why are strengthening exercises important for hip health? These exercises aim to build strength in the muscles surrounding the hip joint, providing better support and potentially reducing pain. Resistance training, using either low weights or body weight, is an effective method for developing muscular strength in the hip area.

5. Hip Flexions

How do you perform hip flexions correctly?

1. Stand upright and extend one arm out to the side, holding onto a sturdy surface for support.
2. Slowly raise your right knee to hip level or as far as comfortable while keeping the left leg straight.
3. Hold this position for a second before returning your foot to the floor.
4. Repeat with the left knee.
5. Perform 5-10 repetitions of this exercise.

6. Hip Extensions

What’s the proper technique for hip extensions?

1. Stand upright with your legs straight and feet shoulder-width apart.
2. Extend both arms in front of you 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 the leg as far as possible without discomfort, then clench your buttock tightly and hold for 5 seconds.
5. Repeat this stretch 5-10 times on each leg.
6. For increased resistance, consider attaching small weights to your legs.

7. Hip Abduction Exercises

How can you effectively perform hip abduction exercises?

1. Stand upright and extend your left arm out to the side, holding onto a solid surface for support.
2. Starting with your feet together, lift your right leg out to the right side.
3. Keep your left leg straight and avoid rotating your hips.
4. Hold the position for 5 seconds.
5. Slowly lower your leg back to the starting position.
6. Repeat this exercise 5-10 times on each leg.

Advanced Hip Strengthening Techniques

As you progress in your hip strengthening journey, you may want to incorporate more challenging exercises. These advanced techniques can further enhance hip stability and strength, contributing to overall hip health and mobility.

8. Single-Leg Squats

How do you perform single-leg squats safely?

1. Stand on one leg, with the other leg slightly raised off the ground.
2. Slowly lower your body as if sitting back into a chair, keeping your weight on your heel.
3. Lower yourself as far as you can while maintaining balance, ideally until your thigh is parallel to the ground.
4. Push through your heel to return to the starting position.
5. Perform 8-12 repetitions on each leg.

Why are single-leg squats beneficial for hip strength? This exercise not only targets the hip muscles but also improves balance and stability, which are crucial for overall hip health.

9. Clamshells

What’s the correct way to do clamshell exercises?

1. Lie on your side with your knees bent at a 45-degree angle.
2. Keep your feet together and lift your top knee as high as possible without rotating your hip.
3. Hold for a moment at the top, then slowly lower your knee back down.
4. Repeat 15-20 times on each side.

How do clamshells benefit hip health? This exercise specifically targets the gluteus medius muscle, which plays a crucial role in hip stability and alignment.

Incorporating Yoga for Hip Health

Can yoga help improve hip flexibility and strength? Absolutely. Yoga offers a range of poses that can effectively target hip muscles, improve flexibility, and reduce pain. Here are two yoga poses that are particularly beneficial for hip health:

10. Pigeon Pose

How do you perform the pigeon pose?

1. Start in a downward-facing dog position.
2. Bring your right knee forward and place it behind your right wrist.
3. Extend your left leg straight behind you.
4. Lower your upper body over your right leg, feeling the stretch in your right hip.
5. Hold for 30 seconds to 1 minute, then switch sides.

What makes the pigeon pose effective for hip health? This pose provides a deep stretch to the hip flexors and rotators, helping to alleviate tightness and improve flexibility.

11. Low Lunge

How do you properly execute a low lunge?

1. Start in a standing position, then step your right foot forward into a lunge.
2. Lower your left knee to the ground.
3. Keep your right knee directly above your right ankle.
4. Gently push your hips forward, feeling the stretch in your left hip flexor.
5. Hold for 30 seconds, then switch sides.

Why is the low lunge beneficial for hip health? This pose effectively stretches the hip flexors, which can become tight from prolonged sitting, contributing to hip pain and reduced mobility.

Dynamic Hip Exercises for Improved Mobility

Why are dynamic exercises important for hip health? Dynamic exercises involve movement through a range of motion, which can help improve flexibility, increase blood flow to the hip area, and enhance overall hip function. Here are some effective dynamic hip exercises:

12. Walking Lunges

How do you perform walking lunges correctly?

1. Start standing with your feet hip-width apart.
2. Take a large step forward with your right foot and lower your body until both knees are bent at 90-degree angles.
3. Push off your back foot and bring it forward, stepping directly into another lunge.
4. Continue alternating legs for 10-15 steps on each side.

What benefits do walking lunges offer for hip health? This exercise not only strengthens the hip muscles but also improves balance and coordination, contributing to overall hip stability.

13. Leg Swings

How do you properly execute leg swings?

1. Stand sideways next to a wall or chair for support.
2. Swing your outside leg forward and back in a controlled manner.
3. Gradually increase the height of the swings as you warm up.
4. Perform 15-20 swings, then switch sides.

Why are leg swings beneficial for hip mobility? This dynamic exercise helps loosen the hip joint and surrounding muscles, improving range of motion and reducing stiffness.

Incorporating Hip Exercises into Your Daily Routine

How often should you perform hip exercises? For optimal results, aim to incorporate hip exercises into your routine 3-4 times per week. However, listen to your body and adjust the frequency based on your individual needs and comfort level.

What’s the best way to start a hip exercise routine? Begin with 1-2 exercises a day, 3 times a week. As you become more comfortable and your strength improves, gradually increase the number of exercises and frequency.

14. Standing Hip Circles

How do you perform standing hip circles?

1. Stand on one leg, using a wall or chair for support if needed.
2. Lift your other leg slightly off the ground.
3. Move your raised leg in small circles, gradually increasing the size of the circles.
4. Perform 10-15 circles in each direction, then switch legs.

Why are standing hip circles effective? This exercise helps improve hip mobility and strengthens the stabilizing muscles around the hip joint, contributing to better overall hip function.

Monitoring Your Progress and Adjusting Your Routine

How can you track improvements in your hip health? Keep a journal of your exercises, noting any changes in pain levels, flexibility, and overall mobility. This can help you identify which exercises are most beneficial for your specific needs.

When should you consult a healthcare professional about your hip exercises? If you experience persistent pain, notice a decrease in mobility, or if your symptoms worsen despite consistent exercise, it’s important to seek guidance from a healthcare provider or physical therapist.

Remember, consistency is key when it comes to improving hip health. By incorporating these exercises into your regular routine and listening to your body’s needs, you can work towards reducing hip pain and enhancing your overall mobility and quality of life.

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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• Child’s Pose can help relieve tension in your back and neck. Try

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

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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.

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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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• How to do the butterfly pose to improve stretch and protect your back

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

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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

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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

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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

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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

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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

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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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How to properly stretch the thigh muscles

A flexible, elastic body is a man’s dream. It is possible to try to implement the plan. The right set of exercises performed daily will help you achieve your cherished goal.

The front of the thigh is a delicate part, it must be stretched carefully. The zone is pumped at an accelerated pace, it becomes very noticeable, “bloated”, preventing this, you will need to give up excessive weights when working with the front surface of the thigh. The muscles of the legs are pumped much less often than other parts of the body.

• Anterior thigh anatomy
• Anterior Thigh Stretch
• Hip Stretching Exercises
• Hip Stretch Poses
• Tips
• Warnings

Anatomy of the anterior part of the thigh

The muscles of this part allow you to bend the knees, tilt the pelvis forward, bend the hips, the back muscles help to unbend.

On the front of the thigh is the most powerful muscle of the legs – the quadriceps or quadriceps muscle – so named in connection with the heads of the muscles that start from the femur and end in the tibia, forming a common tendon. The exception is the rectus muscle, descending from the ilium, attaching to the acetabulum. The quadriceps helps the knee joint to fully extend.

The structure of the quadriceps includes muscles:

• Straight is the longest of the other four heads of the anterior muscles of the legs. It is located from the acetabulum and ends near the tibial tubercle. Non-bending of the knee has the least impact.
• Lateral wide – the largest muscle of the specified part of the thigh. The shape is flat, wide and thick. It descends from the trochanter of the femur, weaving to the bottom of the tendon of the rectus leg muscle.
• Medial wide – shaped like a drop, located inside, originating from the rough line and moving to the ligament of the patella.
• Intermediate wide – lies between the medial and lateral, is located deeper than others, is recognized as the weakest compared to the rest.

Anterior Thigh Stretch

General Rules

Any posterior and anterior thigh stretch requires adherence to Rule , first of all, so as not to damage health, and secondly, so that the achieved result remains for a long time.

Classes are held systematically. The number of classes should not decrease. You will need to learn how to properly relax the muscles of the legs, otherwise it is possible to achieve the occurrence of chronic fatigue syndrome.

Before stretching the thigh muscles, it is recommended to warm up, otherwise injury may occur. As a stretch, exercises are often offered – rotation of the pelvis, ankle joint of the legs.

Consider running for a great way to stretch. You need to run at a normal pace, jumping from foot to foot with swing movements. It is possible to warm up with the help of jumps in place, on one leg or both.

Warming up the leg muscles before stretching will prepare the ligaments for the exercise. The minimum time spent in a stretching position is 10 seconds, gradually increase to 60. Stretching less in time will not give a result. To achieve success with stretching, you need to breathe deeply. You can’t hold your breath!

Remember, stretching is not supposed to be painful . Some discomfort is quite acceptable, especially in the initial stages, but not pain. In order to harmoniously stretch the thigh muscles, it is recommended to draw up a muscle stretching program. A good muscle stretch is the result of many years of work on the body. You will need to stock up on a considerable supply of patience to engage in this type of activity.

Hip Stretch

Single Leg Stretch

To perform the voiced stretch you need:

• Stand up straight.
• The right leg is on a support – any surface above the level of the pelvic bone.

Stretching like ballerinas

• It is required to make a tilt, the hands are on the right leg, the head is lowered. Apply maximum effort so that the right leg does not bend, remains even. The above applies to the left leg, the toe remains facing forward.

During the exercise, the muscles of the back and buttocks are worked out in a complex way, the muscles of the lower leg, back and front muscles of the thigh are stretched.

Consider the points:

• To achieve maximum stretch, try to keep your back straight during the exercise, make sure that your legs do not bend, the pelvic bone does not move forward.
• If you choose a higher support, the stretching of the muscle group in question will increase significantly. It will also turn out to feel the stretching of individual back and front muscles on the left leg.

Standing classic hamstring stretch:

• Stand on one leg. It is recommended to hold on to a chair, a wall, or it is suggested to raise the limb perpendicular to the floor, however, when performing the exercise for the first time, there is a risk of falling.

Pull up the heels

• Bend the other leg so that the heel is located towards the buttocks.
• Gently pull the heel towards the buttocks with your hand.
• Then change the leg.
• Performing the exercise, you will need to straighten the chest, shoulders and align the parts of the body.

Lunge Stretch

Required:

• Assume the appropriate position in which the left leg is in the forward position.
• Bend the left leg at a right angle. The knee and ankle joints conditionally create a straight line.
• To balance the torso during the exercise, you need to take hold of a support (for example, a chair) or your left knee.

The pelvic bone is moved forward so that the knee moves further than the ankle joint, the heel must not be lifted off the floor. The exercise will allow you to work out the anterior gluteal and individual posterior and anterior femoral muscles of the legs, lower leg, and lumbar.

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During the exercise, movements should be done smoothly, without jerks and sudden movements! Make sure that the left knee stays forward and that the right knee is off the floor.

If you want to stretch further, when the pelvis reaches the anterior point, it is worth bending your back.

Stretching in the lying position

The exercise is performed according to the algorithm:

• Lie down on the right side.
• Bend the left leg to the limit, bring the heel to the buttocks for a short distance.
• Take the foot, pull it closer to the buttocks, while moving the pelvis forward. Do not try to touch the heel of the buttocks. As in the previous exercise, be careful. Pull the foot slowly to avoid injury to the muscles and joints. During the exercise, focus on stretching the hamstrings and hamstrings, not on maximum leg flexion.

This exercise stretches the gluteal, lumbar and femoral muscles of the legs.

Happy child

This open, soothing pose also stretches the lower back.

• Lie on your back. Bend your knees and grab your feet with your hands.
• Gently pull your legs slightly down with your hands so that your knees are somewhere at the level of your armpits. Do not tense your shoulders or chest. Try to stay relaxed.
• 1, 2, 3, 4, 5 – Five deep breaths in this pose will stretch the thigh muscles.

Let’s spread our legs wide apart

It sounded a bit vulgar. In the meantime: stretching the muscles of the thighs with the help of a wide spread of the legs to the sides is an excellent exercise for the hips and tendons. This exercise helps to stretch and strengthen the inner thigh.

• We enter the pose from a squatting position. Keep your feet flat on the ground at all times. This will protect your knees from stress. The heels should go further than the toes.
• As you go down, rest on your forearms, and then your shoulders. Turn your head with your cheek to the ground.
• 5 deep breaths. Hip stretch done. Bring your legs together and walk around a bit.

Wide Deep Squats

This is a relaxing stretch for both hips at once, plus a stretch for the lower back.

• Stand up straight, feet shoulder-width apart.
• Bend your knees and drop your hips down. Bring your palms to the heart plexus, so that the elbows are in the space between the knees. This will help deepen the squat.
• 5 deep breaths, and the end of the exercise.

Lizard. Inner Thigh Emphasis

This is an intense thigh stretch with a focus on the inner thigh.

• Lunge with your right foot forward. Lower your left knee to the floor. Place your straight arms with palms on the floor.
• Slowly move your right knee to the right. Chest forward.
• Hold for 5 breaths and repeat the exercise now with the left knee.

Butterfly

Hip stretch for both thighs at the same time. Beginning the exercise:

• Sitting on the ground, bend both knees. Using your hands, open your feet like a book. Use your leg muscles to pull your knees down towards the floor.
• Pull the spine. Relax your shoulders, look straight ahead. Hold this position for 5 breaths and then slowly bend forward.
• Put your hands on your feet, pressing your knees with your elbows. Or, if you want to stretch more, stretch your arms out in front of you. 5 more breaths. The exercise is over.

Head to knee

A fairly popular thigh stretch for runners. Head to knee pose. Also, a good stretch for the tendons and back. This exercise is performed as follows.

• Sitting position, legs straight. Bend your right knee and pull the sole of your foot away from your left inner thigh.
• Keeping your spine straight, stretch your arms along your left leg, pressing your body against your thigh.
• 5 breaths per exercise. Then with the other leg.

Dove

The dove exercise effectively stretches the hips by focusing on stretching each hip.

• Sitting. The right knee is bent, the left leg is straightened behind. Stretch your right heel towards your left thigh. Make sure your left thigh is always facing down towards the mat.
• Hands in front of you, elbows on the floor, allowing the torso to rest. Maintain the pose with the same time interval and repeat the exercise for the other thigh.

Dove x2

Double Dove is a very intense advanced thigh stretch that allows for a deeper impact on the muscles of the thighs and buttocks.

• Sitting. The legs rest in front of you. Bend your left knee and place the side of your lower leg on the floor. Place the second leg in the same way on top of it (as in the picture). In the correct position, looking down, you will see that your legs have formed a kind of triangle.
• Stay in the pose for 5 breaths. Exercise completed.

Hip Stretch Poses

Bend back.

In addition to stretching, this position will open up your chest and increase the flexibility of your spine.

This exercise also tightens the waist and strengthens the arms and shoulders. Yogis believe that this pose helps open up the airways so you can take in more oxygen. They also believe that this exercise helps open the heart chakra, which helps them feel more connected to the world and be able to forgive where needed.

Do an upright frog pose.

This pose will help relax your muscles and improve your balance. This pose also increases the flexibility of the hips and ankles while you are trying to reach your main goal. If squatting is too difficult for you, then try to sit on a chair and tilt your body forward between your legs. Make sure your feet are on the ground and that your knees form a 90 degree angle if you are using a chair.

Do the frog pose, lying on your back.

This simple pose will stretch your groin muscles and inner thighs and open up your chest. Make sure your spine is not arched when you do this pose. If you need help, place pillows at your knees to reduce strain and make it easier to stretch, or you can put a pillow under your head to avoid stress on your neck. This pose also helps with fatigue, depression and insomnia.

Take the Star Pose.

This pose increases the eversion of the hip while stretching the muscles and improving posture.

Eye of the Needle Pose

Lie on your back and bend your knees. Place the ankle of the right foot on the knee of the left. With your hands, pull your left leg towards you to feel the stretch in your thigh. Do the same with the other leg.

Do the frog pose lying on your stomach.

This pose, under the pressure of your weight, will stretch the inner thigh muscles. To help stretch, place a pillow or small towel under your knees or ankles. If you feel pain in your legs, then close them, and do not continue to push them apart.

Groin stretch

The groin muscles include both the inner thigh and leg muscles. They bring your knee up to your chest and are also involved in moving the leg forward/backward and side to side. Since most people spend their time sitting in front of a computer, muscles can harden and become more susceptible to damage. Runners should pay special attention to this muscle group.

Rotate the hip.

This is a good warm-up exercise for warming up the groin muscles. Keep your hands on your back while doing the exercise. For added effect, kneel and arch your upper back. You will feel a stretch not only in the groin area, but also in the back of the thigh.

Cross-stretch.

This exercise requires a chair. Since you will be doing a crossover exercise, you will feel a stretch not only in your groin, but also in your hips and chest. You must keep your abdominal muscles tense throughout the entire workout so as not to strain your back. If you sit a lot during your work day, then this exercise is guaranteed to prevent your muscles from hardening and damage.

Stretch on the table.

If you do not have a table suitable for this type of stretch, you can use a bench or just do this exercise lying on the floor. If you lie down so that your pelvis is not on the table, then you can stretch the main muscle group. In addition to stretching your muscles, this exercise can help relax and lengthen your lower back.

Make a frog on the back.

In addition to stretching the groin muscles, this exercise will stretch and lengthen the muscles in the arms and shoulders. You will also feel a nice stretch in your lower torso as you begin to raise and lower your arms behind your head. To increase the stretch in your thigh muscles, start from the base position. Then squat down and slowly lower your chest forward to stretch your groin muscles.

Stretch your hips to turn out.

Instead of just resting your legs against the wall, you can lie down with a bench supporting your legs. This exercise is designed to push the bent free leg off the wall. You can also pull your knees up to your chest to stretch your thigh muscles.

Tips

Well-stretched thighs usually lead to a reduction in back pain . In addition to stretching your back, take some time to stretch your hips to reduce the possibility of back pain.

Warnings

Talk to your doctor or physiotherapist about whether you can do these exercises if you have a ligament injury in this muscle group .

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Muscle stretching involves many muscles, allowing you to work out even those that we usually do not use. The benefits of exercise are obvious: the effects of stress are prevented, weight is normalized, the cardiovascular system begins to work normally, and overall body resistance is developed. Training gradually becomes a part of life. Stimulate your own interest by doing family or group activities.