Tightness through the hips can be caused by a variety of factors, among them a sedentary lifestyle. Repetitive stress injuries and overuse of the muscles of the hips can also result in tightness and discomfort. Yoga stretches can assist in loosening the muscles of the hips. Stiffness in this area can lead to other conditions, such as knee pain, shoulder issues and lower back spasms because these muscles try to compensate when the hips are tight. Stretching the hip area can assist in loosening the area and squelching any pain. Consult your primary care physician before beginning any new exercise regimen.
The yoga move known as Downward Dog stretches the muscles of the hips, glutes, hamstrings and lower back. Rest on your hands and knees on an exercise mat. Make sure your knees are directly under your hips and your palms are under your shoulders. Lift your knees off the floor. Take a deep inhalation. Exhale and press back and try to extend your heels toward the floor as low as they can go without creating pain or discomfort. Lift your hips so they are pointing toward the ceiling. Your legs should be straight with no bend in the knees. Press the palms firmly into the floor, and make your back as straight as possible. Keep your head resting easily between your arms. Breathe smoothly in and out while in the position. Hold for 30 seconds, or as long as you are able. Come back down to your hands and knees. Repeat for a second time.
Bound Angle stretches the muscles of the gluteous maximus as well as the hip flexors. Sit on a mat with your legs crossed. Separate your legs so that the heels and toes of your feet touch, creating a triangle with your legs. The soles of your feet should be touching. Pull your feet as close to your body as you can without creating pain or cramping. Bend forward over your legs as far as you can without your hips rising off the floor. Either stretch your arms out in front of you, or keep them resting gently on your legs. Hold the pose for 30 seconds to five minutes, or as long as you can.
The Wide-Angle Forward Bend loosens the hip flexors as well as the muscles of the buttocks, hips and inner thighs. Sit on a mat with your legs opened out from side to side, forming a wide V-shape. Place the palms of your hands on the floor in front of you and lean forward. Make sure your buttocks do not lift off the floor and your legs stay straight. Slightly point your toes. Lean as far forward as your body allows. If possible, rest your elbows on the floor. Hold the stretch for one minute.
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To stretch the side and tops of the hips, as well as your lower back, sit on the floor on a folded towel or throw cushion. Make sure the cushion or towel is under the bones of your buttocks. Extend your legs out in front of you and flex your feet. If possible, keep your legs straight. If you cannot straighten your legs, a slight bend in your knees is fine. Lean forward and try to touch your toes. Make sure your buttocks do not lift off the floor; extend forward only as far as you can without your buttocks rising. If you cannot reach your toes, place your hands under your calves and lean into the stretch. If you are extremely flexible, hold on to the sides of your feet. Hold for one minute.
References
- Yoga Journal: Get Hip About Flexors
- Ace Fitness: Downward-Facing Dog
- Yoga Journal: Bound Angle Pose
- Yoga Journal: Wide-Angle Seated Forward Bend
- Yoga Journal: Seated Forward Bend
Resources
- Fitness Magazine: 6 Stretches for Tight Muscles
- Fitness Magazine: Stretching Guide to Loose and Limber Muscles
Photo Credits
- Stockbyte/Stockbyte/Getty Images