Unlock Tight Hips

1. Knee to chest stretch

Knee To Chest Stretch How to:
  1. Lie on back, both knees bent, feet flat on floor
  2. Extend left leg along floor and flexibility toes
  3. Draw right knee toward chest
  4. Clasp hands either behind thigh or at top of shinbone
  5. Keep spine lengthened, tailbone on floor
  6. Avoid lifting hips
Hold for 20 seconds then repeat on the other leg.

2. Butterfly stretch

Butterfly Stretch How to:
  1. Sit with the soles of your feet pressed together and draw your heels as close to the groin as comfortable
  2. Take hold of your feet with both hands, sitting tall, and lengthening through spine
  3. Gently press your knees toward ground using your elbows, keeping your back straight, and avoid rounding the spine
Press and hold for 30-45 seconds.

3. Kneeling hip flexor to quad stretch

Kneeling Hip Flexor To Quad Stretch How to:
  1. Start in a kneeling position with your right foot forward and knee at 90 degrees
  2. Place your left knee on ground (use padding if needed)
  3. Keeping your torso upright, and back straight, gently press the hips forward while maintaining neutral spine
  4. Drop your tailbone under and don't let your rib cage flair
  5. For quad stretch, reach back with right hand to grab left foot
  6. Pull heel toward buttocks while maintaining forward hip position
Press and hold for 30-45 seconds. Repeat on opposite side.

4. Pigeon stretch

Pigeon Stretch How to:
  1. Begin on all fours and bring your right knee toward your right wrist
  2. Place your right ankle in front of your left hip
  3. Slide your left leg back and point your toes
  4. Flex the front foot and (if comfortable) walk your hands forward to fold the upper body forward
Hold for 45-60 seconds. Repeat on the opposite side.

5. Seated figure four

Seated Figure Four How to:
  1. Lie on back with knees bent, feet flat on floor
  2. Cross right ankle over left thigh near knee
  3. Keep right foot flexed to protect knee
  4. Thread hands through gap to hold back of left thigh
  5. Gently pull left thigh toward chest
  6. Use right elbow to press right knee away gently
  7. Keep low back pressed into floor
  8. Hold for 25 seconds
  9. Repeat on opposite side
Hold for 25 seconds, then repeat on the opposite side.

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