Stretch exercises for hip pain. 14 Effective Hip Stretch Exercises: Relieve Pain and Improve Mobility

05.09.202324.06.2023 by alexxlab

How can stretch exercises alleviate hip pain. What are the most effective hip stretches for improving mobility. Which exercises strengthen hip muscles and reduce discomfort. How often should you perform hip stretches for optimal results.

Содержание

Understanding Hip Pain: Causes and the Role of Exercise

Hip pain can stem from various sources, including muscle strains, injuries, arthritis, and inflammatory disorders. For many individuals, incorporating gentle exercises and stretches into their routine can significantly alleviate pain and enhance mobility. This comprehensive guide explores 14 exercises designed to strengthen the hips, improve joint flexibility, and provide relief from hip discomfort.

It’s crucial to approach these exercises with caution, especially if you’ve recently undergone hip replacement surgery. In such cases, consulting a doctor or physical therapist before attempting any new exercise regimen is essential. While some temporary discomfort during exercises is normal, it’s important to distinguish between discomfort and pain. If an exercise causes pain, it’s advisable to stop or modify the intensity.

Flexibility-Focused Hip Exercises: Stretching for Pain Relief

The first four exercises in our lineup focus on stretching the muscles surrounding the hip joint. These stretches are particularly effective in reducing stiffness and improving overall joint mobility. For optimal results, perform these exercises when experiencing the least amount of pain and stiffness, such as after a warm shower or bath when muscles are most relaxed.

1. Knee Lifts: Gentle Hip Flexor Stretch

Knee lifts target the hip flexors, helping to relieve tension and improve flexibility. Here’s how to perform them:

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

2. External Hip Rotations: Improving Range of Motion

External hip rotations help increase the range of motion in the hip joint. Follow these steps:

Sit on the floor with both legs extended in front of you.
Bend your knees and press the soles of your feet together.
Place a hand on top of each knee and gently push them down towards the floor.
Apply pressure until you feel a stretch, but avoid pushing beyond your comfort level.
Hold the stretch for 10 seconds, then relax.
Repeat the stretch 5-10 times.

3. Double Hip Rotations: Enhancing Hip Flexibility

Double hip rotations target both hips simultaneously, promoting overall hip flexibility. Here’s the procedure:

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

4. Hip and Lower Back Stretches: Alleviating Tension

This exercise targets both the hips and lower back, providing comprehensive relief. Follow these steps:

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

Strength-Building Hip Exercises: Enhancing Support and Stability

The next set of exercises focuses on strengthening the hip muscles to provide better support for the hip joint, which can significantly contribute to pain relief. These exercises incorporate resistance training, using either low weights or body weight to create resistance for the muscles to work against.

5. Hip Flexions: Strengthening Hip Flexors

Hip flexions target the hip flexor muscles, improving strength and stability. Here’s how to perform them:

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

6. Hip Extensions: Targeting Gluteal Muscles

Hip extensions focus on strengthening the gluteal muscles, which play a crucial role in hip stability. Follow these steps:

Stand upright with your legs straight and feet shoulder-width apart.
Extend both arms in front and hold onto a stable surface for support.
Keeping your right leg straight, lift your left leg backward without bending the knee.
Lift the leg as far as possible without discomfort, then clench your buttock tightly and hold for 5 seconds.
Repeat this stretch 5-10 times on each leg.
To increase resistance, consider attaching small weights to your legs.

7. Hip Abduction Exercises: Strengthening Outer Hip Muscles

Hip abduction exercises target the muscles on the outer part of the hip, improving stability and strength. Here’s how to do them:

Stand upright and extend your left arm to the side, holding onto a stable surface.
Starting with your feet together, lift your right leg out to the right side.
Keep your left leg straight and avoid rotating your hips.
Hold the position for a few seconds before lowering your leg.
Repeat 10-15 times on each side.

Incorporating Advanced Hip Strengthening Exercises

As you progress in your hip strengthening journey, you may want to incorporate more challenging exercises to further enhance hip stability and strength. Here are some advanced exercises to consider:

8. Single-Leg Bridges: Targeting Glutes and Core

Single-leg bridges are an excellent exercise for strengthening the glutes and core while also improving hip stability. Here’s how to perform them:

Lie on your back with your knees bent and feet flat on the floor.
Lift one foot off the ground, extending the leg.
Push through the heel of the foot on the ground to lift your hips off the floor.
Hold for 2-3 seconds at the top, then lower slowly.
Perform 10-15 repetitions on each leg.

9. Clamshells: Strengthening Hip Abductors

Clamshells are effective for targeting the hip abductor muscles, which play a crucial role in hip stability. Follow these steps:

Lie on your side with your knees bent at a 45-degree angle.
Keep your feet together and lift your top knee as high as possible without rotating your hip.
Hold for 2 seconds, then lower slowly.
Perform 15-20 repetitions on each side.

Low-Impact Cardio Exercises for Hip Health

Incorporating low-impact cardio exercises into your routine can improve overall hip health by increasing blood flow and reducing stiffness. Here are some exercises to consider:

10. Stationary Cycling: Gentle Hip Mobilization

Stationary cycling provides a low-impact way to improve hip mobility and cardiovascular health. Here’s how to incorporate it into your routine:

Start with 10-15 minutes of gentle cycling, gradually increasing duration as you build endurance.
Maintain proper form by keeping your back straight and engaging your core.
Adjust the seat height to ensure your knees are slightly bent at the bottom of the pedal stroke.

11. Water Aerobics: Resistance Training with Reduced Joint Stress

Water aerobics offers an excellent low-impact option for strengthening hip muscles while minimizing joint stress. Consider these exercises:

Water walking: Walk forward, backward, and sideways in chest-deep water.
Leg swings: Hold onto the pool edge and swing your leg forward and back, then side to side.
Flutter kicks: Hold onto the pool edge and kick your legs in a flutter motion.

Yoga Poses for Hip Flexibility and Strength

Incorporating yoga into your hip exercise routine can significantly improve flexibility and strength while promoting relaxation. Here are some beneficial yoga poses for hip health:

12. Pigeon Pose: Deep Hip Opener

Pigeon pose is excellent for stretching the hip rotators and flexors. Here’s how to perform it:

Start in a tabletop position on your hands and knees.
Bring your right knee forward towards your right wrist.
Extend your left leg behind you.
Lower your hips towards the ground, keeping your hips square.
Hold for 30 seconds to 1 minute, then switch sides.

13. Warrior I Pose: Strengthening and Stretching

Warrior I pose strengthens the legs and hips while stretching the hip flexors. Follow these steps:

Start in a standing position and step your left foot back about 3-4 feet.
Turn your left foot out at a 45-degree angle.
Bend your right knee over your right ankle, keeping your left leg straight.
Raise your arms overhead, palms facing each other.
Hold for 30 seconds to 1 minute, then switch sides.

Incorporating Hip Exercises into Your Daily Routine

To maximize the benefits of these hip exercises, it’s essential to incorporate them into your daily routine consistently. Here are some tips for making hip exercises a regular part of your day:

Start with 1-2 exercises a day, 3 times a week, gradually increasing as you feel comfortable.
Perform stretches after a warm shower or bath when muscles are most relaxed.
Set aside a specific time each day for your hip exercises to establish a routine.
Use reminders or alarms on your phone to prompt you to do your exercises.
Combine hip exercises with other daily activities, such as watching TV or during work breaks.

14. Progressive Muscle Relaxation: Reducing Tension in Hip Muscles

Progressive muscle relaxation can help reduce tension in the hip muscles and promote overall relaxation. Here’s a simple technique to try:

Lie down in a comfortable position.
Starting with your hip muscles, tense them for 5 seconds.
Release the tension and focus on the feeling of relaxation for 10 seconds.
Move on to other muscle groups, working your way through your body.
Practice this technique for 10-15 minutes daily to reduce overall muscle tension.

By incorporating these 14 exercises into your routine, you can significantly improve hip strength, flexibility, and overall joint health. Remember to listen to your body, start slowly, and gradually increase the intensity and frequency of your exercises. If you experience persistent pain or discomfort, consult with a healthcare professional to ensure you’re using the most appropriate exercises for your specific condition.

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.

Was this helpful?

To perform knee lifts:

Lie on the back, extending both legs flat along the floor.
Keeping the left leg straight, pull the right knee up toward the chest.
Place both hands on top of the knee to help pull it in toward the chest.
Hold the stretch for 10 seconds.
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:

Sit on the floor with both legs out in front.
Bend the legs at the knees and press the soles of the feet together.
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.
Hold the stretch for 10 seconds and then relax.

Repeat the stretch 5–10 times.

Share on Pinterest

To perform double hip rotations:

Lie flat on the back. Then, bend the knees and bring them toward the body until the feet are flat on the floor.
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.
Hold this position for 20–30 seconds.
Slowly return both the head and knees to the starting position.
Repeat on the opposite side.

Share on Pinterest

To perform hip and lower back stretches:

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

Share on Pinterest

To perform hip flexions:

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

Do 5–10 repetitions of this exercise.

Share on Pinterest

To perform hip extensions:

Stand upright with the legs straight and the feet shoulder-width apart.
Extend both arms out in front and hold on to a chair, table, or wall for support.
Keeping the right leg straight, lift the left leg backward without bending the knee.
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.

Share on Pinterest

To perform hip abduction exercises:

Stand upright.
Extend the left arm out to the side and hold on to something solid, such as a chair, table, or wall.
Starting with the feet together, lift the right leg out to the right side. Keep the left leg straight and avoid rotating the hips.
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.

Share on Pinterest

To perform heel-to-buttock exercises:

Stand upright with the legs straight and the feet shoulder-width apart. For support, hold on to a chair, table, or wall.
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.
Slowly lower the leg and return to the starting position.
Repeat the exercise on the opposite side.

Aim to do 5–10 repetitions on each leg.

Share on Pinterest

To perform mini squats:

Stand upright with the feet shoulder-width apart.
If necessary, hold on to a chair, table, or wall for support.
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.
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:

Lie flat on the back with a pillow or rolled-up towel beneath the right knee.
Slide the left foot back toward the buttock, bending the knee.
Slowly lift the right foot off the floor while keeping the back of the right knee pressed against the pillow or towel.
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.

Share on Pinterest

To perform quadriceps exercises:

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

Do 5–10 repetitions.

Share on Pinterest

To perform a bridge:

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.
Slowly lift the pelvis and lower back upward. Be sure to keep the shoulders and upper body on the floor.
Hold the position for 5 seconds.
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.

Share on Pinterest

To perform a chair stand:

Position a chair so that its back is resting against a wall.
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.
Pivoting at the hips, recline back into the chair.
Lean the upper body forward again and then slowly stand up. Keep the back, shoulders, and head straight while doing this.
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:

Lie on the back, bending the legs at the knees and placing the feet flat on the floor.
Tuck both hands underneath the lower back.
Focus on the muscles in the lower abdomen and pull the bellybutton downward.
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.

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.

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.

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.

Was this helpful?

To perform knee lifts:

Lie on the back, extending both legs flat along the floor.
Keeping the left leg straight, pull the right knee up toward the chest.
Place both hands on top of the knee to help pull it in toward the chest.
Hold the stretch for 10 seconds.
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:

Sit on the floor with both legs out in front.
Bend the legs at the knees and press the soles of the feet together.
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.
Hold the stretch for 10 seconds and then relax.

Repeat the stretch 5–10 times.

Share on Pinterest

To perform double hip rotations:

Lie flat on the back. Then, bend the knees and bring them toward the body until the feet are flat on the floor.
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.
Hold this position for 20–30 seconds.
Slowly return both the head and knees to the starting position.
Repeat on the opposite side.

Share on Pinterest

To perform hip and lower back stretches:

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

Share on Pinterest

To perform hip flexions:

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

Do 5–10 repetitions of this exercise.

Share on Pinterest

To perform hip extensions:

Stand upright with the legs straight and the feet shoulder-width apart.
Extend both arms out in front and hold on to a chair, table, or wall for support.
Keeping the right leg straight, lift the left leg backward without bending the knee.
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.

Share on Pinterest

To perform hip abduction exercises:

Stand upright.
Extend the left arm out to the side and hold on to something solid, such as a chair, table, or wall.
Starting with the feet together, lift the right leg out to the right side. Keep the left leg straight and avoid rotating the hips.
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.

Share on Pinterest

To perform heel-to-buttock exercises:

Stand upright with the legs straight and the feet shoulder-width apart. For support, hold on to a chair, table, or wall.
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.
Slowly lower the leg and return to the starting position.
Repeat the exercise on the opposite side.

Aim to do 5–10 repetitions on each leg.

Share on Pinterest

To perform mini squats:

Stand upright with the feet shoulder-width apart.
If necessary, hold on to a chair, table, or wall for support.
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.
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:

Lie flat on the back with a pillow or rolled-up towel beneath the right knee.
Slide the left foot back toward the buttock, bending the knee.
Slowly lift the right foot off the floor while keeping the back of the right knee pressed against the pillow or towel.
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.

Share on Pinterest

To perform quadriceps exercises:

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

Do 5–10 repetitions.

Share on Pinterest

To perform a bridge:

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.
Slowly lift the pelvis and lower back upward. Be sure to keep the shoulders and upper body on the floor.
Hold the position for 5 seconds.
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.

Share on Pinterest

To perform a chair stand:

Position a chair so that its back is resting against a wall.
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.
Pivoting at the hips, recline back into the chair.
Lean the upper body forward again and then slowly stand up. Keep the back, shoulders, and head straight while doing this.
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:

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

Repeat this exercise 5–10 times.

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.

Top 35 Exercises for Opening the Hip Joints

The hip joints are the largest in the human body and less mobile, as they are tightly covered by inelastic ligaments and tendons, on which muscles are layered. If the joints are not developed, then their range of motion will be limited. To increase flexibility and mobility, exercises for stretching the hip joints, which you will find in our selection, will help.

5 reasons to do a hip stretch:

You will get rid of stiffness, the feeling of “woodenness” of the body, which will give you real freedom of movement and new opportunities in mastering yoga or stretching.
You will learn how to perform cross, longitudinal and other types of twine.
For women, this is an effective way to relieve symptoms of PMS, as exercise improves blood circulation and metabolism in the pelvic area.
You will feel a real ease of movement, and the gait will become graceful.
You will become calmer and more balanced, as stretching relaxes, relieves mental and physical stress.

Hip Opening Exercises (Beginners)

The beginners’ workout includes exercises that gently open the joints and increase muscle elasticity. Performing the complex regularly, you will significantly improve flexibility and will be able to move to a new level of training to start mastering more complex exercises. For training, you only need a sports mat and some free time.

How long to do:

For a small stretch: hold each pose on each side for 20 seconds (total duration ~15 minutes)
For a medium stretch: hold each pose on each side for 30 seconds (total duration ~20 minutes)
For Deep Stretch: Hold each position on each side for 40 seconds (~30 minutes total)
For Splits: Hold each position on each side for 60 seconds (~40 minutes total)

1.

Warrior Pose II

Lunge with your right foot forward so that your knee is at a right angle. Turn the left foot to the left, taking a stable position. Turn the body after the left leg, raise your arms and spread them apart. Turn your head forward so that your gaze is directed over your right hand. If in this position you see the big toe of the right foot, then the pose is done correctly. Repeat for the other leg.

This exercise gently opens the hip joints and stretches the thigh muscles, preparing the body for the main load.

2. Plie

Place your feet as far apart as possible and turn your toes out to the sides. The thighs should be parallel to the floor. Lean forward and rest your forearms on your thighs, gently pressing on them and trying to spread even more.

This hip stretch improves the elasticity of the inner thigh muscles, making the legs more flexible. Plie is also an excellent preparation for transverse twine.

3.

Side lunge

Step to the right as far as you can and lower yourself into a low lunge, bending your right knee at an acute angle. The left should be fully extended, while you can rely on the full foot or only on its side. Try to get as low as possible to stretch the inner thigh of the right leg well and open the hip joints. Repeat for the other side.

This exercise not only opens the hip joints, but also improves the flexibility of the legs, stretches the hips and strengthens the muscles.

4. Side Stretch

Kneel and extend your left leg to the side. Raise your right hand up and lean to the left, stretching the lateral muscles of the body. As you do this, you will notice how the back of your left thigh is stretched. Hold your left hand randomly. Don’t forget to repeat for the other side.

An excellent hip stretch that does not require a high level of flexibility initially and prepares the body for more challenging poses.

5.

Low Lunge

Get into a plank position with your arms straight and then step forward with your right foot, bringing your foot down next to your right palm. Lower your left knee down to further stretch your thigh muscles. The further you place your foot, the higher the load will be. Repeat for the left leg.

This simple yoga leg stretch will help you make your hamstrings and inner thighs more supple and supple.

6. Low turn lunge

Remaining in a deep lunge position with your left foot in front, lift your left arm up and twist to the left. Lean on your right hand. At the same time, try to lower the pelvis as low as possible to increase the stretch of the hips. Repeat for the other side.

In addition to the back of the thighs, this exercise also stretches the muscles of the core, increasing the flexibility of the whole body and range of motion. The exercise is also good for posture and opening of the shoulder joints

7. Sitting Pigeon Pose

Lunge with your right foot in front and lower your knee to the floor. Release your shin and place it in front of you. At the same time, the left leg lies calmly behind, leaning on the arch of the foot. Lower the pelvis as low as possible, trying to touch the floor with the right buttock and thigh, help yourself to maintain balance with your hands. Repeat for the left leg.

This hip opener stretches the gluteal muscles and hamstrings well, making them supple and promoting faster recovery after physical exertion.

8. Sitting leg abducted stretch

Sit on the floor and spread your legs as far apart as possible. Bend your left leg and pull your heel towards your body. The right one remains motionless. Grasp the foot and lower leg of the left leg, pulling it towards you. Repeat for the right leg.

Stretches the quads and hamstrings, opens the hip joints and improves flexibility.

9. Half Lotus Stretch

Sit on the floor and pull the right foot towards the body. Bring your left leg back so that the shin lies freely next to the body. Try to take your leg as far as possible to increase the stretch of the quadriceps. Don’t forget to repeat for the other leg.

This exercise provides gentle stretching to the biceps and especially the quadriceps of the thighs, and improves the flexibility of the hip joints.

10 Sitting Simplified Butterfly

Sit on the floor with your knees apart and your feet together. Tilt your body forward, trying to keep your back straight. Bend as low as possible to open your hips as much as possible and stretch your inner thighs. The closer the feet are to the body, the greater the load on the legs.

One of the best exercises for opening the hip joints, which allows you to stretch the muscles well and improve the flexibility of the hips.

11. Seated Curl

Sit on the floor with your legs extended forward. Bend the right leg at the knee and place its foot behind the thigh of the left leg. Turn the body to the right, put your left hand behind the knee of your right leg to strengthen the twist. Lean on your right hand, turn your head after it. Be sure to repeat for the left leg.

This exercise primarily stretches the sides of the body, but also gently stretches the thighs, including the outer thighs.

12. Cross-Legged Sitting Stretch

Sit on the floor and bend your knees. Place the foot of the right foot on the knee of the left. Take your back a little back for comfort and rest your palms on the floor behind you. The closer the shin is to the body, the stronger the stretch. Repeat for the other side.

In this exercise, the main load falls on the gluteal muscles, but the quadriceps are also involved. A simple exercise qualitatively opens the hip joints, improving their flexibility and mobility.

13. Lying leg turn stretch

Lie on the floor and bend your right leg at the knee. Raise your knee up, grasp the shin of your right leg and pull the shin to the body. The closer the lower leg is to you, the more the muscles of the back of the thighs are stretched. Repeat for the left leg.

This exercise for stretching the thighs well relieves tired muscles after a workout, relieves tension and pain.

14. Cat Tail Pose

Lie on your right side, leaning on your forearm. Lower your left knee to the floor. Grasp the foot of your right leg with your left hand and pull it towards you, stretching the quadriceps. Roll over to your left side and repeat the exercise.

If you’re looking for an easy way to deeply stretch your front thighs, this exercise is 100% perfect. It qualitatively stretches the quadriceps and can be included in stretching after training the legs to reduce soreness.

15. Happy Child Pose

Lie on your back and bend your knees. Lift them up and clasp your feet with your hands, pulling your knees to the body. Try not to lift your lower back off the floor to increase the stretch. Pull your knees as close to you as possible to achieve a deep stretch on the back of your thighs.

One of the best exercises for stretching the hip joints improves leg flexibility, stretches the hips and buttocks, and also promotes blood flow to the pelvic organs and the normalization of metabolic processes in this area.

16. Lying stretch – shin on thigh

Lie on your back and bend your knees. Place the foot of the left foot on the knee of the right and lift the right leg up. Grab your right thigh with your hands, pulling your knee towards you and strengthening the stretch. Repeat for the other side.

This exercise relieves tension from the muscles of the back of the thighs and stretches the gluteal muscles well, making them elastic and improving blood flow in the tissues.

17. Cross-legged stretch

Remain in the same position, but now place your left thigh on top of your right thigh and wrap your arms around your feet, pulling your legs toward your body. Feel the muscles in both legs stretch deeply as the hips are in a crossed position. Change your leg and repeat the exercise.

This variation of the gluteal stretch reinforces the stretch for maximum release of tension and tightness from the muscles.

18. Half Frog Pose

Lie on the floor with your stomach down, turn your head to the left. Stretch your arms in front of you as comfortably as possible, you can bend them at the elbows. Bend your left leg at the knee and pull it closer to your body. The inner side of the thigh should lie on the floor. Change your leg, remembering to turn your head to the right.

Effective hip opener provides deep stretching of the inner thighs and prepares the body for the cross split.

Hip Opening Exercises (Advanced)

This section provides exercises that help deepen the stretch and greatly increase the range of motion of the hip joints. You need to move on to this block only after mastering the basic stretching, since most exercises involve an above-average level of stretching. For training, you still need only a mat. Stretching is recommended after a short warm-up to warm up the muscles.

How long to do:

For a small stretch: hold each pose on each side for 20 seconds (total duration ~15 minutes)
For a medium stretch: hold each pose on each side for 30 seconds (total duration ~20 minutes)
For Deep Stretch: Hold each position on each side for 40 seconds (~30 minutes total)
For Splits: Hold each position on each side for 60 seconds (~40 minutes total)

1. Tree Pose

Stand straight and place the foot of the right foot on the thigh of the left, trying to place the foot as high as possible. Close your hands in front of you or lift up. The right leg should be turned to the side to open the hip joints as much as possible. Don’t forget to repeat for the other side.

Gently stretches the hip adductors, improves balance, and is a great start to your stretching workout.

2. Wide leg lean

Stand with your feet as wide apart as possible and lean forward with a straight back. It’s great if you can put your forearms on the floor and lean on them. If it doesn’t work, then lean on your palms. Try not to bend your back and bend at the expense of the hip joints, not the lower back. The wider the setting of the legs, the stronger the stretching of the hips.

This is a great leg stretch that will prepare you for the cross split and open up your hips.

3. Garland Pose

Stand with your feet slightly wider than your shoulders and point your toes slightly apart. Now squat as deep as you can, fully bending your knees. The back should be straight. Bend your elbows and place your palms together in front of you. The elbows should rest against the knees and put a little pressure on them, increasing the stretch.

Despite its simplicity, this exercise perfectly opens the hip joints, contributing to their flexibility, and also stretches the muscles of the thighs and buttocks.

4. Butterfly Pose

Sit on the floor with your back straight. Bend your knees and spread them apart, trying to lower them as low as possible. Close your feet and pull them to you as close as possible. Keep your feet in this position, while trying not to bend and not arch your back.

This is a super effective hip stretch that will help you increase hip flexibility and muscle elasticity.

5. Sitting stretch with calf circumference

Remaining on the floor, straighten both legs forward again. Now bend your right leg at the knee and grab your shin with your hands, pulling it to the body. Try to straighten the shin so that it is parallel to the floor and perpendicular to the left leg. Apply some pressure to the leg, pressing it closer to the body, which will increase the stretch.

An effective leg stretch for deep stretching of the hamstrings and glutes.

6. Lizard on the forearms

Get into a plank position on your forearms, then step your right foot forward, placing your foot next to your elbow or palm. In this case, the left leg remains motionless. After completing the approach, change your leg. The further you put your foot, the stronger the load will be.

Low stance makes the stretch deeper and more challenging, but helps maximize hip opening and range of motion.

7. Lizard pose with twist

Remaining in the lizard pose on the elbows, lower the knee of the back left leg to the floor and turn the body to the right. Lean on the elbow of your left hand, and with your right hand slightly push the knee away from you to increase the stretching. Repeat the pose for the other side.

A deeper version of the hip stretch exercise to maximize ligament and tendon development and increase the elasticity of the thigh muscles.

8. Pigeon Pose with Leg Circumference

Sit in the sitting pigeon pose, to do this, place the shin of the right leg in front of you, and leave the left behind in an arbitrary position. Now bend your left leg and grab it with your hand. Keep your back straight and look up. Feel the stretch in the hamstrings of the right leg and the stretch in the quads in the left. Repeat for the other leg.

This exercise allows you to work the biceps and quadriceps of the thighs at the same time, providing a gentle stretch to both muscle groups.

9. Lying Pigeon Pose

To deepen the stretching in Pigeon Pose, release your leg and lean forward. You can put your head on your forearms or stretch your arms forward. In this position, the gluteal muscles are best stretched, but the biceps of the thighs are also involved. Change your leg and do the exercise again.

Lying Dove Pose improves hip flexibility and is one of the best exercises for deep glute stretching.

10. Straight leg bend

Sit on the floor with your legs straight out to the sides. Then bend the left leg at the knee and place the foot near the body, you can rest it on the thigh of the right leg. Now bend over to your left leg, trying to lie on it with your stomach and chest. Do not bend your back, tilt at the expense of the hip joints. Do the exercise for the other leg.

This exercise not only perfectly stretches the back of the thighs, but also improves the flexibility of the spine, relieves tension from the lower back and cervical region.

11. Half Split Bent Over

Sit on the floor and spread your legs as wide apart as possible. Lean forward, keeping your back straight. Lean on your forearms or lie completely on the floor with your whole body, stretching your arms forward. Do not lower your feet down to increase the load.

Half split transverse promotes deep stretching of the inner thighs of both legs, developing muscles and ligaments, relieving tension and clamps.

12. Frog Pose

Lean on your forearms and spread your knees to the sides, lowering your pelvis down. Try to touch the floor with your inner thighs. Adjust the load: the closer the knees to the body, the stronger the stretch.

The frog pose is a complex but effective exercise for opening the hip joints, which significantly improves their flexibility, speeds up blood circulation and metabolic processes in the pelvic organs, and is also the initial step to mastering the transverse twine.

13. Frog Pose with Leg Extension

Remaining in normal Frog Pose, extend one leg out to the side, making sure that the inside of the thighs and calves touch the floor. At the same time, do not tear off the pelvis to feel the maximum stretching of the adductor muscles.

This exercise allows you to deeply stretch the muscles of the legs almost over the entire surface and open the hip joints, giving the body a whole new range of motion.

14. Butterfly Pose Lying

Lie on your back and bend your knees. Then spread your knees to the sides, and close your feet. Place your hands along the body, do not strain your neck, relax your back. The closer the feet are to the body, the stronger the stretch.

Gently stretches the muscles of the inner thighs, relieves tension in the pelvis and lower back, and balances and relaxes the nervous system.

15. Single Leg Warrior Pose

Lie on your back with your arms straight behind your head and bend your knees. Lower your right knee down and place your shin next to your thigh so that the arch of your foot is down. The left leg remains motionless. Relax your neck, do not arch your back, keep a comfortable position.

This exercise helps to deeply stretch the muscles of the front of the thighs, relieve tension and soreness.

16. Lying leg extension

Lie on your back with your legs straight. Raise your left leg up and grab your ankle with your hand. Take your leg to the left side, without bending it at the knee, trying not to tear your lower back off the floor. Repeat for the right leg.

This exercise not only helps to stretch the inner thighs, but also makes the muscles and ligaments more elastic, which increases the range of motion of the hip joint.

17. Stretching

Lie on your back and lift both legs up. Spread your legs to the sides as wide as possible, allowing them to lower under their own weight. If necessary, help yourself with your hands, lightly pressing on your hips. The same exercise can be done against a wall if you are stretching for a cross split.

Stretching is performed as a preparation before mastering the transverse twine, because this exercise perfectly pulls the adductor muscles and develops the ligaments.

Stretching the hip joints brings great benefits to the body, prolonging youth and preserving the beauty of the body. Perform the complex regularly to improve flexibility, improve health and, finally, sit on the twine, fulfilling an old dream.

See also:

Top 20 Back Stretches
Top 20 Static Yoga Asanas for Core and Abdomen
Top 20 Yoga Asanas for Stress Relief
Top 20 yoga asanas for balance and balance
Top 30 asanas for beginners

Physiotherapy Practice Berlin Mitte | Physiotherapist Christian March

Physiotherapy practice in Berlin Mitte
We do not treat the symptom. We treat the cause.
Whether it is prevention, therapy, rehabilitation – Berlin-Mitte Physiotherapy offers physiotherapy treatments, osteopathic treatments, massages, personal training and courses.
Practice video tour
OSTEOPATHY
HELP WITH STRESSES AND BLOCKINGS
Whatever your complaints, our osteopath examines your entire body for limitations and dysfunctions to find the cause of your discomfort.
BOOK YOUR APPOINTMENT NOW
Atlanta Vertebral Correction Berlin
Small swirl, big effect
Do you suffer from frequent headaches or migraines, do you experience pain in your jaw or neck? Often the cause may be the incorrect position of the atlas vertebra.
Find out more
Medical Treatment Berlin Mitte
Quick help for sudden acute pain
Sharp pain in your neck, shoulders, back, hips, arms, or legs? In the event of a sudden onset of pain, we will provide you with medical care quickly and efficiently.
Learn more

Make an emergency appointment with a physiotherapist now

Are you in severe pain? We help immediately! Call us and arrange treatment in our clinic.

Call
E-mail

We warmly welcome you

“We don’t treat the symptom, we treat the cause.” In accordance with this principle, we take care of you in our private physiotherapy clinic in Berlin Mitte. Are you looking for the best physiotherapist in Berlin? Are you looking for physiotherapy nearby and live in Berlin? Our multilingual team of physiotherapists, led by physiotherapist Christian March, will be happy to welcome you to our modern clinic in Berlin Mitte. We treat in German, English, Italian, Spanish, Polish, Greek, Hebrew and Indian. We make time for your concerns. Due to this requirement, we have decided to accept only a small group of patients.

A visit to a physiotherapist in Berlin Mitte should improve your physical well-being. You should be able to enjoy your life without limits or worries. To achieve this goal, we give you our full attention. By getting to the bottom of your complaints, we will provide you with long-term relief. We are convinced that patient care is the key to successful physiotherapy.

Appointment

Simple and fast reception of
by phone or e-mail.

Call
E-mail

We look forward to your inquiry!

Practice Hours

Practice for Physiotherapy, Physiotherapy and Osteopathy

Services and Treatments

We offer a wide range of physiotherapy services and procedures in the field of osteopathy. An overview of all services and procedures offered can be found on the Services and Procedures overview page.

Medical TreatmentAtlas Vertebral CorrectionManual TherapyOsteopathyMassageManual Lymphatic DrainageFascial TherapyFoot ReflexologyTMJ TreatmentHand Rehabilitation

Physiotherapy in Berlin – Thorough history taking

Your physiotherapist in Berlin Mitte makes time for you

In accordance with our guiding principle, your physiotherapist will take enough time to have a detailed discussion with you. Before starting therapy, we want to understand your complaints in detail. In this way, we can provide you with the appropriate treatment in a targeted manner. Our approach is to get rid of complaints in the long term. For this reason, the physiotherapist views you from a holistic perspective. In this way, we determine the root cause of your condition, which allows us to provide targeted therapy for comprehensive symptom relief.

Effective and gentle treatment

by your physiotherapist in Berlin

Our physiotherapists use tried and tested methods of manual therapy for treatment. These include osteopathic treatments or massage. These treatments can effectively eliminate, for example, knee pain. They are also a suitable remedy for the treatment of certain organic diseases.

The physiotherapy that we offer in our clinic in Berlin-Mitte is based, among other things, on the knowledge and practice of osteopathy. A basic understanding of the importance of fasciae in the body is the foundation for this. Fibrous connective tissue connects internal organs to joints, tendons, and muscles. If the fasciae are stuck together, matted or twisted, for example due to an unhealthy lifestyle, this will lead to limited movement. Whether it is orthopedic or neurological diseases or dysfunctions of the internal organs: for your physiotherapist in our Berlin practice, the focus is on identifying the root cause of your symptoms for subsequent targeted treatment.

Physiotherapy in Berlin – the right physiotherapy for you

All physiotherapists in our Berlin practice follow the same principle when drawing up an individual treatment plan: identify the root cause of your symptoms. During treatment, the physiotherapist focuses on activating your body’s self-healing powers: you learn to compensate for pain, functional or developmental impairments, and other limitations at your own expense.

Your physiotherapist

for physiotherapy in Berlin

As a private physiotherapy practice in Berlin-Mitte, we provide comprehensive support in the form of individual treatments and procedures. Our practice offers you a safe haven in the middle of our bustling capital.

Private patients who come to us with their problems should leave our practice in a good mood. The team at our physiotherapy practice in Berlin-Mitte aims to eliminate pain in your musculoskeletal system. So that you can enjoy the finer things in life without limitation.

News from practice

Osteopathy Berlin Mitte

News from practice and useful information on the topics of movement therapy, osteopathy, physiotherapy and personal training can be found in our physiotherapy blog.

Tennis elbow

April 20, 2023 May 15, 2023

Tennis elbow is a disease of the elbow joint that can present with pain on the outside of the elbow, forearm or wrist. This form of physical illness occurs mainly when…

Shingles

April 6, 2023 May 8, 2023

Shingles is a form of herpes that is similar to chickenpox infection – remains in the body as a virus and can (re-)activate in an adult age…. Carpal Tunnel Syndrome repetitive hand movements. This mainly applies to people who work a lot at the computer or do manual work. If…

Impingement syndrome

February 28, 2023 March 23, 2023

Impingement syndrome is a condition that can be caused by compression or compression of soft tissues in the shoulder joint. As a result, there is pain, weakness and limited mobility in …

Arthrosis of the hip joint (coxarthrosis)

20. February 2023 16. March 2023 9000

Osteoarthritis of the hip joint (coxarthrosis) is a degenerative disease of the hip joint that can be accompanied by severe pain. Because in osteoarthritis of the hip, the cartilage gradually breaks down and the bones rub…

Plantar fasciitis: symptoms and treatment

Plantar fasciitis is an inflammation that affects the tendon plate of the sole of the foot . In most cases, inflammation is provoked by excessive exercise. If patients experience heel pain, it can be assumed that…

Physiotherapy Marsch Berlin Mitte hat 4.90 von 5 Sternen | 339 Bewertungen auf ProvenExpert.com

Wir nutzen Cookies auf unserer Website. Einige von ihnen sind essenziell, während andere uns helfen, diese Website und Ihre Erfahrung zu verbessern. Wenn Sie unter 16 Jahre alt sind und Ihre Zustimmung zu freiwilligen Diensten geben möchten, müssen Sie Ihre Erziehungsberechtigten um Erlaubnis bitten. Wir verwenden Cookies und andere Technologien auf unserer Website. Einige von ihnen sind essenziell, während andere uns helfen, diese Website und Ihre Erfahrung zu verbessern.