Welcome To This 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

A lot of new clients that we work with deal with tight hips. And the thing with your hips is they can get tight either from being active or not being active enough.
​This is a good stretch to try!

How To Do The 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
• repeat for a total of 10 reps

Leg Crossover Stretch

Hips can become tight from both being active or being inactive and having tight hips can set you up for a chain reaction of pain/discomfort leading to sore knees, low back pain, and sore glutes.

No bueno!

The good news is: releasing your tight hips can be done with just a few movements like the oh so good feeling leg crossover stretch that Katie is demonstrating here.

How To Do The 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.

Standing Butterfly Stretch 

Tight hips are a common complaint that we hear from many of our new clients. That is EXACTLY why we created this new Hip Opener Series to help you release your tight hips with 3 simple movements.
Katie is demonstrating the oh so good feeling butterfly standing stretch here. 
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How To Do The Standing Butterfly Stretch: 

• Stand in your best standing posture with your feet a little wider than hip width
• Hinge from the hips and grab as far down as you can. (ankles, shins, knees.) this will put you into a hamstring stretch keeping your hands where they are, bend the knee joint to go into a deep squat
• let your knees push out as you extend your upper back by popping your chest forward and trying to maintain an upright spine position
• hold for about 5 seconds
• return back to the hamstring stretch

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

Tight hips, lower back pain, and poor posture is often related to a weak core. Enter your information here to receive our FREE core workout video series. ​

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