Want to Age Well? These Simple Stretches Will Loosen Your Tight Hips and Reduce Back Pain
Hip pain and stiffness are all-too-common issues. In fact, most people you meet have probably suffered from hip tightness in the past (or they may be currently experiencing the said problem).
In this article, we’ll take a closer look at some of the best stretches to loosen up these chronically tight structures!
1. Single Knee to Chest Stretch (SKTC)
If you’ve ever had to have physical therapy for back or hip pain, you’ve probably performed this stretch.
This move tends to be very easy for nearly everyone and generally causes very little discomfort. Best of all, the SKTC can often lead to significant improvement in symptoms after only a few focused stretching sessions.
How to Perform:
- Lie flat on your back.
- Next, pull your right knee up toward your chest, placing both of your hands on your shin.
- Hold this stretch for 30 seconds, repeat 4 times on both sides, and perform this whole series 3-5 times per week.
2. 90-90 Runner’s Stretch
If you’re a jogger, sprinter, or even a walker, you’ve probably performed this stretch before. If you haven’t, you should! This stretch improves mobility throughout the entire hip joint and is great for active individuals.
How to Perform:
- Sit on the floor, with your right leg in front of you, with your knee at a 90-degree angle. You may need to use your hands to position your legs correctly.
- At the same time, move your left leg out to the side, with your left knee also bent at a 90-degree angle.
- At this point, you should have the outside of your right thigh and lower leg on the ground, with your insole facing the ceiling. Also, you should have the inner part of your left knee and the inner portion of your left lower leg on the floor.
- If you need to, be sure to pad up your hips, knees, and ankles with pillows. This will take most of the stress off of these areas and will be much more comfortable for you.
- Hold this position for 1-2 minutes on each side and perform this stretch 3-5 times per week.
This is a big stretch for the hips, low back, and even the knees. So, if you can’t get the hang of it right away, keep working! You’ll be there soon enough.
3. Child’s Pose
A standard stretch, but a great one. Child’s pose is perfect for loosening up the back and hips. Better yet, it’s a great position for focusing on your breathing and meditating.
How to Perform:
- Start with your hands and knees on the floor.
- Next, push your hips backward, attempting to sit on your ankles.
- At the same time, crawl your hands forward, increasing the stretch.
- Hold this position for 2 minutes or longer, repeating 3-5 times per week.
4. Supine Pigeon Pose with Rotation
Yoga poses are always good choices for loosening up the hips. This one, in particular, will really put some serious stretch through your hip joint and the surrounding muscles.
How to Perform:
- Start by lying flat on your back.
- Next, place your right foot on the outside of your left thigh, just above the knee.
- Then, bend your left knee up towards your buttocks.
- Hold this position for 30 seconds and repeat 4 times per side, 3-5 times per week.
5. Sidelying Crossover Stretch
This is a big stretch for the hips, low back, and even the knees. So, if you can’t get the hang of it right away, keep working! You’ll be there soon enough.
How to Perform:
- Start by lying on your left side.
- Next, cross your right leg over your left and attempt to bring your right shoulder blade down to the floor.
- At the same time, attempt to grab your left ankle/foot, with your right hand.
- Pull upward with your right hand in order to stretch out the left quads and hip flexors.
- Hold this position for 30 seconds and repeat 4 times on each side, 3-5 times per week.