8 Hip stretches your body really needs

By:Meenakshi Chaudhary, Onlymyhealth Editorial Team,Date:Apr 17, 2015

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Wish to get your hips into a better shape? Try these amazing stretches that can help your hips as well your thighs and glutes.
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    Hip Stretches

    Lower body workouts are as important as upper body workouts. Apart from just tight muscles, you need to have a great hip mobility as it allows your body to have full range of motion. If you can move your hips as your body intends them to, they become less useful which means your lower back will have to bear a lot of load alone. You may not know but your hips are 100 percent designed to create a ton of power.  Know about 8 hip stretches that your body really needs. Image Source: Ilikeitalexa.com

  • 2

    Spiderman Stretch

    To perform this stretch, get yourself into the pushup position and slowly step forward with the left leg while keeping both hands on the ground. Push forward from your hips and hold this position for seven seconds. Return to the initial push up position and repeat it with the other leg. It will help your hip and leg muscles. Image Source : popsugar.com

  • 3

    Toy Soldier

    To do the stretch, stand with your feet right below the hips. Raise your right arm up and using the core muscles swing your left leg up and while doing do so lower the right hand to tap left foot. Get back to the initial position and repeat the same with the left arm and right leg. The stretch will make lower hips muscles stronger. Image Source : popsugar.com

  • 4

    Deep Squat Stand

    Keeping your eyes up and forward, get into a deep squat with your core contracted and upright. Try to hold onto the front of each shoe and then extend your hips back as you stand. Repeat the same for nine more times. The stretch is quite effective in improving mobility of legs and hips. Image Source: www.bodybuilding.com

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    Samson Stretch

    If you perform this stretch, you will have to interlace your thumbs and raise your arms over your head. Now pull your shoulders up to the ears. Step forward into a lunge with the knee of the rear leg touching the floor. Now stretch your hands upwards as you sink into the lunge.  Push your hips forward as your arms reach behind you. Repeat the same for the other side. Image Source :biomechfit.com

     

  • 6

    Couch Stretch

    Get down on all fours with your back facing a wall and move your bent knee back into the wall so that the top of your foot touches the wall. Then slowly bring the leg forward into a 90-degree angle with the knee directly over the ankle. Now slowly stand tall and squeeze your glutes and hamstrings. Hold the position for around 30 seconds, get back to the initial position and switch to the other side. Image Source : Taylorsfitness.com

  • 7

    Figure 4 Hip Stretch

    Start with one leg bent on a table or a box. Stand erect and using the hip muscles put mild pressure on the leg to keep it as flat on the table or box as you can. Hold the leg pressed for 5 seconds and repeat the same on the other leg. Image Source :bodyplusmindnyc.

  • 8

    Goblet Squat Hold

    Stand with your feet below your hips and hold a kettle bell with your hands from the belly of the bell. Now lower your torso down to get into the squat position. Hold the position for 10 seconds using hip muscles. Get back to the standing position and repeat after a break of 2 seconds. The stretch helps the hips, hamstrings, and glutes. Image Source:  pixshark.

  • 9

    Banded Child Stretch

    To start, lie down on the ground with your legs bent at knees and feet touching a wall. Put a medium resistance band around your hips and your glutes, looping each side of the band around each knee. Place your feet against the wall with your back flat on the ground. Rest your hands on the knees and contract your legs towards each other for two seconds and then let them relax out to the side. Repeat for around 10 times. Image Source: crossfitbalance

     

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