How To Release Tight Hips And Reduce Lower Back Pain

Welcome To Your Hip Opener Series

This is series is packed with THREE stretches that will open up your hips from every direction!
These all feel GREAT while you’re doing them, and they’re perfect for the next time you’re watching TV or want to unwind after work.
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Before we dive in, here’s the deal with your hips: they can get tight either by being active (running, biking, etc.) or inactive (sitting or standing in one place).
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And that tightness can set you up for a chain reaction of pain and/or discomfort leading to:

• Sore knees
• Low back pain
• Sore glutes
• Pain and shuffling when you get up and walk
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If you experience any of these, you’re going to LOVE these stretches…

 Kneeling Lunge Hip Flexor Stretch

- Get into a half-kneeling position on the floor. Your left knee should be on the floor, with your right leg in front of you, knee bent at a 90-degree angle, and right foot on the floor.

- Tuck your pelvis slightly to keep your spine aligned as you feel the stretch in your hip flexor. Hold for 5-10 seconds, relax your hips, and repeat for a total of 10 reps. 

- Next, target your inner thigh by moving your right leg out to the side so that your right foot is pointed slightly toward the side wall. Gently let your body sink toward your knee, and hold for 15-30 seconds, then return to the starting position. 

Repeat on the other side.

2. Leg Crossover Stretch

- Lie on your back on the floor, your knees bent and your feet on the floor. Your arms should be stretched straight out to your sides from your shoulders, palms facing up.

- Brace your core and pull your shoulders down and back from your ears and try to hold that position during this stretch.

​- Cross your left leg over your right, with your left ankle on your right knee. Gently press your left knee away from your body to increase the stretch.

- Now, slowly drop your knees to your right, so that your left foot rests on the floor, trying not to arch your back. Hold for 15-30 seconds and repeat on the other side.

3. Seated Butterfly Stretch

Sit on the floor with your legs folded in front of you. Sit tall, and brace your abs to keep your spine stable.

- Tip forward from your hips, lowering your elbows so they rest on your inner thighs to press your legs toward the floor.

- Keep your spine and neck aligned (don’t round them forward). Hold for 15-30 seconds and return to the starting position.

Try doing those exercises as a circuit, and repeat 2-3 times through. Your hips (and core!) will thank you.