Many of us spend almost all of our day standing or sitting, so it’s no surprise that complaints about stiffness and hip pain are very common. To prevent all these problems while also improving hip flexibility, activating the muscles in the area to tone the body, and burning fat in the region, it’s recommended to perform the following stretches and exercises. Alongside each exercise, you’ll find a clear demonstration and explanation with various tips to help you understand exactly what to do. For beginners, it is recommended to avoid overexerting the body or performing excessive stretches. If necessary, you can reduce the number of sets and repetitions or perform the movements within your current range of motion. Don’t worry, over time with consistent practice, you’ll see improvement along with better appearance and feeling in your hips.
Instructions
1. Start in a kneeling position on one knee with your hands on the floor for support. To make the exercise easier, you can place a towel or mat under your knees.
2. Stretch your left leg out to the side away from your body and ensure that the foot remains on the ground and points forward.
3. Lean on your right knee and the toes of your right foot while slowly moving your body forward and backward as shown in the demonstration. Keep your back straight and aligned.
4. Perform 10 stretches and then switch legs. It is recommended to do 3 sets on each side.
Instructions
1. Begin the stretch in a high plank position, with your hands placed directly beneath your shoulders.
2. Bend your right knee and take a step forward, if possible, up to the level of your hands. Keep your left leg extended backward and your abdominal muscles engaged.
3. Return your right leg back to the high plank position, then repeat the stretch 4 more times.
4. Switch legs and perform 5 stretches for the left leg. It is recommended to do 3 sets of 5 stretches for each leg.
Instructions
1. Stand upright with your feet shoulder-width apart and your hands by your sides.
2. Take a wide step to the side with your right leg and bend the knee to stretch the hip of your left leg while lowering your body. You can hold your hands as shown in the demonstration.
3. Push yourself back up with your right leg and return to your starting stance, but this time bring your feet together.
4. Perform the stretch 10 times with your right leg and then 10 times with your left leg. It is recommended to do 3 sets on each side.
Instructions
1. Sit on the floor with your knees bent and drawn close to your chest. Tilt them to the side and move one behind your body.
2. Place your knees on the floor and try to position your front shin parallel to your body, while the shin of the back leg is positioned to the side of your body, creating a 90-degree angle with each knee as shown in the demonstration.
3. Keep your chest upright, clasp your hands together, and lean forward. Stay in this position for 20-30 seconds.
4. After slowly releasing the stretch, switch legs. It is recommended to perform 3 repetitions of 20-30 seconds on each side.
Instructions
1. Begin in a high plank position as described in the Spiderman Lunge stretch, then bend and bring your right knee toward your chest.
2. Lower your right shin toward the ground and press it to the floor.
3. Lean forward and try to rest your chest on your right shin while lowering your hips and bringing your elbows to the ground, as shown in the demonstration.
4. Stay in this position for 20-30 seconds and then switch legs. It is recommended to do 3 sets of the stretch for both legs.
Instructions
1. Position yourself on a training mat or similar surface and kneel on all fours.
2. Gradually spread your knees apart while keeping the soles of your feet touching.
3. Try to bring your hips as close to your heels as possible, exhale, and stretch your arms forward while lowering your chest toward the ground.
4. Stay in this position for 20-30 seconds, release the stretch, rise, and repeat twice more to complete the recommended 3 repetitions.
Image source: health.com
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