Home Health How To Gain Flexibility In Your Hips

How To Gain Flexibility In Your Hips


Hip flexibility is extremely important for many types of sports and dance, such as ballet or gymnastics. You can increase flexibility in your hips by learning a few simple, easy stretches and practicing them at least once every other day. If you’re less flexible or new to stretching, try variations on the exercises to make them easier.

  1. Warm up with light cardio for 10-15 minutes. Jumping jacks, walking lunges, heel kickbacks, and marching are great activities to warm you up. Warming up will help prevent injury as you stretch.

  2. Kneel on the floor with your right leg bent in front of you. You should have your left knee on the floor and your right knee pointing in front of you, with both of your legs bent at right angles. Put your hands on your hips and keep your back straight.

Keep the toes of your left foot pointed so that your shin is lying flat on the ground.

  1. Bend your right knee to pull your hips forward. This will stretch your left hip and thigh by pulling your knee backwards. Go slowly and be careful not to stretch beyond what is comfortable. Hold the stretch for at least 30 seconds, keeping your hips as square as possible.

  2. Lift your arms up straight above you and arch your back slightly. Stretch your arms over your head, shoulder width apart, with your palms facing each other. Keep your face pointing forward and gently arch your upper back.

  3. Switch legs and repeat the stretch. Move back to your original position, then bring your right knee down to the ground and bend your left leg in front of you. Repeat the stretch and hold for at least 30 seconds.

  4. Try the pose again with your back leg straight for a deeper stretch. If you want to stretch your hips further, you can repeat the lunge and this time lift your back knee off the ground to straighten your leg. This will give you a more intense stretch and also build strength in your hips.


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