Sitting in the office the whole day wreaks havoc on our bodies, and it creates tight hips. Tight hips don’t allow us to play our favourite sports or enjoy our recreational activity. Here are some stretching exercises that will help you loosen up tight hips:
Basic Poses
1. Pigeon: Sit with one knee bent, while the other leg is extended behind you. Pull one of your heels toward the opposite hip. Rest your hands on your thigh or your hips while you breathe deeply and slowly. Stay at this position for at least five seconds. Then switch the knees.
2. Extended Wide Squat: This pose targets both hips at the same time. Stand up with your feet a little bit wider than your hips. Then, bend both knees and lower yourself to the ground. Place your palms at your centre and press firmly with your elbows against the insides of your knees. Release your hands to the ground and walk with them away from your feet after holding the pose for five breaths.
3. Happy Baby: This exercise calms your tight hips. You start by lying flat on your back. Then, bend both of your knees while holding the edges of your flexed feet. Make sure your arms stay on the outsides of your legs. Now, use your upper body to press both of your knees to the floor, just right under your armpits. Keep everything relaxed for five seconds and release.
4. Wide-Legged Split: Place your hands on the floor with your feet apart. Make sure that your soles are flat on the ground in order to protect your knees. Lower your hips to the ground while you prop yourself up with your forearms. Then lower your upper body until your shoulders are on the floor. Hold the position for five breaths and then slowly walk your feet back together.
Intense Stretching
1. Open Lizard: The muscles at the front of your hips can get too tight if you sit eight hours a day. To do this pose, do the lunge position with one knee forward and the other to the floor. Your hands should be on the floor just right below your shoulders. Lower one knee slowly while you keep your arms straight. Then, press your chest forward to stretch more. Hold the pose for five breaths then repeat on the other side.
2. Double Pigeon: Sit on the floor and straighten your legs out in front of you. Bend one knee and place it on the floor in parallel with your pelvis. Bend one knee on top of the other so your legs make a small triangle. Place your hands in front of your shins and start walking as far as you can while keeping your chest folded toward your legs. Release the pose after five breaths before switching.
More Exercises
1. Head to Knee: You might have seen this exercise performed by runners. Sit on the ground while your legs are out in front of you. Then, bend one of your knees and pull the foot against the inner thigh of the other knee. Sit straight and slowly reach both of your hands to the other foot while you keep your torso on top of your thigh. Stay in this position for five breaths and move to the other side.
2. Butterfly: Sit on the ground and bend both of your knees while bringing your feet together. Open your feet up with your hands. Press your knees down the floor with your leg muscles. Make sure that your shoulders are relaxed and stretch out your spine while making sure that you are taking a deep breath. Keep your gaze toward your feet. Hold the post for five breaths and then, very slowly, move forward to draw your torso in the direction of your legs. As you do this, your spine should always remain straight.
Tight hips can happen to anybody, even if you are physically active. Choose some of the stretches above and do them daily. Your hips will thank you and you will feel great.
