Stretching! The 9 best exercises for the hips

Whether due to long periods of sitting in the office or stress, many people suffer from tension in the hip muscles. The consequences are pain in the hips, back and knees. You can prevent this with hip stretching. We show you how to do it.

Your hip is immobile. It doesn't matter, does it? No, it's anything but indifferent!

A mobile hip joint has more impact on your body than you might realize.

For example, back, knee or shoulder pain can originate from the hip. Do you suffer from it often? Then you should definitely start to Stretch hip!

You sit a lot at work? Well, then it's really high time to start stretching exercises for your hips.

The hip joints, buttocks and pelvis connect your lower extremity to your torso. Thus, shortened hip muscles have a great impact on your health and the adjacent areas of your body.

As a beginner, what should I pay attention to when stretching the hips?

You don't have to know which muscle is being used in which stretching exercise.

Rather, you must be aware that each exercise involves the interaction of different muscle groups.

Be sure to follow these points during the exercises:

• The exercises all require some patience, time and dedication.
• Pressure must be avoided at all costs to prevent injury.
• To avoid tension in the hip joint, you should always pay attention to proper body alignment and execution.
• As a support can be used the wall.
• Don't be surprised if you barely get into stretching - it takes time!

What I can say about myself: It really does get better with time. When I first started stretching, it was terribly difficult. I realized how immobile I was - scary!

If you are a total beginner, you should start with these stretches that everyone should be able to do.

How often do you need to stretch the hips?

It depends on whether the exercises are done for prevention or already due to a shortened hip flexor. For prevention, you should do the exercises 3 to 4 times a week. Hold each exercise three times for about 30 to 60 seconds.

AttentionBut do not overdo it, otherwise injuries may occur. Stretching exercises need time.

If the hip flexor is already shortened, you should do the exercises daily. In case of pain, talk to a physiotherapist or a doctor beforehand.

By the way, it can not hurt women of any age, Hip exercises with pelvic floor exercises to combine.

These muscles you can stretch in the hip

To relieve restricted movement and tension in your hips, you should stretch regularly. These muscles are stretched:

• Muscle on the front of the thigh (quadriceps)
• inner thigh muscle (adductors)
• Muscle at the front of the hip or hip flexor (psoas).
• Muscle at the back of the hip

All muscles are targeted in different ways when stretching the hip. If you stretch regularly, more mobility will return to the hip area.

How to stretch your thighs properly!

What are the benefits of stretching exercises for the hips?

Germany is one of the largest industrialized nations. The downside is that most of us have to sit a lot due to our jobs. And that leads not only to a stiff neck and back problems, but also to limited mobility in the hips.

This in turn has a negative effect on other joints during walking and running.

Shortened hip muscles can also affect the knee, back or ankle joints.

There is only one solution: Stretch hipand do it regularly. If you want to actively counteract shortened structures, then you need to open your hips.

• Prevent back painRegular stretching exercises for the hips bring more mobility to your lower back. This prevents back pain. For this there are special yoga exercises. They work best when combined with strengthening exercises.
• Relieve back: An open hip joint puts your pelvis in the optimal position, which again relieves pressure on your lower back. So you can say goodbye to tension.
• Improve knee pain: Stretching the hips also reduces tension in the knee joints, which can eliminate pain in the knees. If you do not only Knee pain while running or walking downhill, but also during normal walks, you should have it checked out by a doctor. It is very likely that the hip is involved.
• More mobilityOpen hips also enrich your love life. Stretch hip provides a reduction of pelvic blockages, which allows the energy to flow better and you become more mobile. This makes for more fun in bed and takes your love life to a new level. By the way there are also quite wonderful yoga exercises!

But now let's get to the stretching exercises for the hips.

In this video you will find great exercises that can help you stretch, strengthen and mobilize the hip. I present my personal top 9 below.

The best stretching exercises for hips and co.

Should an effective workout stretch your hips because you don't feel like working out forever?

We have selected the best exercises to stretch your hips. Stretch so that you feel a slight pull. Hold the tension for a maximum of 60 seconds.

Do your hip stretching exercises regularly. This way you can improve your mobility and prevent pain.

1. stretching exercise to open hip

• Stand upright in a straddle.
• Turn the toes of your left foot outward.
• The toes of the other foot should point forward.
• Touch the floor with your hands as best you can and move over to your left foot.
• Your left foot should be flexed.
• Hold the position for a few seconds and then change sides.

If you can't get your hands to the floor, you're shortened. Then look here: "How to finally get your fingers to the floor“

2. "Dove" yoga exercise to stretch hips

• Put one leg across in front.
• The second leg stretch straight back.
• Make sure your back is straight and stretch your arms upwards.
• Hold the position and then switch legs.

3. butterfly - stretch in a sitting position

With this exercise you will not only stretch your hips, but also your pelvis, thighs, abductors and adductors. Make sure that your back is as straight as possible during this exercise.

• Sit down on your exercise mat.
• Angle your legs so that your knees point outward.
• Put the soles of your feet together.
• Grab your ankles and pull them toward your body.
• Press your legs towards the floor with your forearms.
• Hold the stretch.

That's why you need to stretch your hip flexor!

4. deep squat stretch the hips

With this exercise you will loosen the hips and strengthen the gluteal and leg muscles and relax the intestinal muscles.

• Stand upright with your legs slightly open.
• Squat as far as you can.
• Make sure your back is straight.
• The balls of the feet and heels rest completely on the floor.
• Stay in the position for 60 seconds.

5. stretching exercise for the anterior hip muscles

• From a quadruped stance, place your right foot next to your right hand.
• Stretch your left leg backward. Your hips and spine are straight.
• Depending on your mobility, you can rest your forearms on the floor.
• Hold the position and change the foot.

6. stretch outer hip

• Lie down on the exercise mat and bend one leg.
• Place the ankle joint of the second leg on the bent leg.
• Try to pull the lower leg towards the body with your hands.
• Hold the stretch for 60 seconds. Change the leg.

7. hip stretching exercise

This exercise is called "happy baby". You stretch your hips and groin while strengthening your legs.

• Lie on your back and put your legs up.
• Reach out with your hands to the outside of your feet.
• Open your knees and bring them to about the level of your armpits.
• Stay like this for a few seconds.

Stretching time! How to stretch your calves properly!

8. stretching exercise on the wall

• Place your legs cross-legged against the wall.
• Walk with your buttocks as far as possible to the wall.
• Your back should be flat against the floor.
• Gently press your legs against the wall with your arms.
• Hold the stretch.

9. open hip exercise

• Sit on the mat and support yourself with your forearms.
• Place one leg stretched against the wall. The tips of the feet should point towards you.
• Place the second leg on the knee of the stretched leg.
• Hold the position for a few seconds and gently push the knee of the bent leg towards the wall.
• Then change the leg.

What happens when the hip is tense?

If your hips are tense and you suffer from restricted movement in everyday life, the next thing you know, pain is guaranteed.

However, the pain is not limited to the hips. They occur in different areas.

Often the actual cause of the pain cannot then be found, because the real problem lies elsewhere. And no one would suspect that the problems in the knee actually have to do with the hip.

When there is restricted movement and tension in the hip joint, pain can occur in these areas of the body:

• Pain in the knee joints
• Groin pain
• Pain in the lower back and buttocks
• Pubic pain
• Pain in the lateral thigh
• Sacral pain and pain at the sacroiliac pelvic joint

By stretching your hips regularly, you can reduce or even get rid of this pain.

Sitting for long periods of time or heavy exertion from cycling and jogging can lead to tight hip muscles.

With little effort, you can relieve your discomfort and stretch your hips without professional help.

What is the connection between hollow back and hips?

One of the most common postural faults is the hollow back, also known as the "Hyperlordosis" designated.

The lower back is strongly curved. The pelvis tilts forward. The buttocks and abdomen protrude outward. This is also referred to as Donald Duck syndrome.

Tip: To improve your posture, you can also use a posture corrector. This is a shoulder strap that prevents you from making a round back and tipping your shoulders forward. Or you look at these 13 anti hollow back exercises.

The hip is tilted too far forward (at least 15°) in a hollow back.

This is because the tight hip flexor, which consists of the large lumbar muscle and the iliac muscle, pulls the hip down forward.

At the same time, the back extensor pulls up backwards.

The hip flexor and the back extensor are too weak to pull the hip sufficiently in the opposite direction. That is, forward upward and backward downward.

This also affects the abdominal muscles and also the gluteal muscles. With a hollow back, both the hip flexors and the lower back are tense or too tense.

On the other hand, the muscles in the abdomen, buttocks and back of the thighs are too weak or too relaxed.

How can you tell if you have a hollow back?

A photo in which you stand facing the wall and shoot from the side is a good starting point. Use the self-timer on your cell phone camera for this.

It's even easier if you ask someone to help you with this. This way you can judge whether you have a hollow back. If the curve in the lower back is very strong and the hips tilt forward, then you probably have a hollow back.

The hollow back is one of the incorrect postures caused by imbalances between muscles. In the photo you can see a typical hollow back.

What does it mean to open the hip?

You can think of the hip joints as shoulder joints, both are so-called ball and socket joints. The upper end of the femur must be inserted into the socket.

The hip has the strongest bone structure in our body. It is therefore not possible to connect the two by simply "plugging" them together.

In addition, the surrounding muscle groups are much stronger and therefore not so easy to stretch. That's why exercises that stretch the hips are not so easy and you need a lot of patience and time while practicing.

Opening the hip means moving the upper end of the femur backwards into the socket and holding the position during the exercise. This reduces the pressure in the hip joints.

Too much sitting or relieving postures cause muscle groups to shorten and can no longer work together properly. Stretching the hips is very difficult, especially for beginners. But with regular practice it will become easier and easier.

Not enough yet? Try these hip exercises too!

Our conclusion

Stretching the hips is very important to relax and relieve your knee or hip joints as well as the lower back. It is important that you always perform the exercises without pressure and force.

If you do the stretching exercises regularly, after a while the tension and your mobility will improve. The pain will also decrease or disappear completely. It's definitely worth trying out, so what are you waiting for?

To browse further:

• Stretching shoulders - 7 simple exercises with which it works!
• The 11 best stretching exercises for the thighs
• The yoga swivel seat: this is how it goes, this is how it works

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