No matter if you’re young or more mature, very active, or usually bound to a desk for hours on end, you could be dealing with tight hips. With more than 20 muscles in this area, it’s actually very easy to experience various forms of thickness in this area that could even affect your mobility.
However, certain movements and stretches can restore your mobility and remove tightness, and you can do them in the comfort of your own home. Here are 4 types of hip stretches anyone can do:
Lie on your back with your left knee bent and place the foot flat on the surface. Fully extend your right leg and press into your left foot so you can shift weight to the right hip. Squeeze your left glutes and open your right hip until you feel it stretch. Pause and repeat a few times, then perform this stretch on the opposite side of your body.
If you have an elastic strap, lie on your back with your left knee bent and place your foot flat on the floor. Extend your right leg up and wrap the strap around the sole of the foot, and hold the ends of the strap with your right hand, and extend the left arm to the side. Gently bring the extended leg to the outer side to stretch your hip, and hold for as long as it feels comfortable. Repeat the stretch on the other side.
You can get on your hands and knees, and slowly widen your knees as far as they can go, ideally to bring your feet in line with your knees. If you can’t stretch that far yet, don’t worry. Just allow your hips to stretch as much as it currently feels comfortable, and over time you can increase the stretching amount. Bring your torso to the front and lie on your chest, while extending your arms in front, and hold this position for a few seconds.
Sit on the floor with your right knee bent and your foot flat on the floor. Bring your arm back, on the floor, to support your position. Now take your left leg and place it on top of the right knee, or, if you can, lower down your right upper leg. Press the hips to your heel until you feel a stretch, and repeat on the other side.
Tightness in your hips isn’t always cause for alarm, but if at-home stretches don’t work, you might need a professional touch to ensure your hips have full mobility.
Vidan Family Chiropractic is here to help the St. Louis community access quality chiropractic services done with care and dedication for the wellbeing of the patient. Reach out to us at 314-678-9355 for more information.