After working non-stop all day long, you may feel tired. While you may be looking after your core muscles, your hips may get left out despite the stress on the hip muscles, thighs and lower back.
Your hips take a lot of weight and pressure throughout the day, however, you may not be taking care of them the way you should. Ignoring your hips may cause cramped and tired muscles which will slow you down and make you feel a lot lazy. But what should you do for your hips? Well, the answer is stretching. Stretching exercises for hips can help your body to feel better. Here are some amazing hip-stretching exercises.
Pigeon pose is a great exercise to stretch your hips, hamstrings, inner thighs and lower back. To start the pose, get into a wide squat and place your hands on the floor in front of you and inch your feet apart. Keep your feet flat on the ground at and prop yourself up with your forearms and then move down to your shoulders. Stay in the pose for five deep breaths and then walk your feet back together.
Sit on the floor with your legs bent and bring the soles of your feet together. Holding onto your feet and ankles, sit tall and lean your torso forward, bending at the hips. Relax and hold for 30-40 seconds.
Standing Forward Bend
Stand with your feet hip-width apart and bend forward at the hips. Let the crown of your head hang down. Relax and hold this pose for 30-40 seconds.
The open lizard pose targets both your hips and lower back. Stand with your feet at a length wider than your hips and bend your knees. Slowly lower your hips down towards the ground until your heels touch the ground. Now gradually bring your palms together near your heart center, and firmly press your elbows against the inside of your knees. After 6-7 breaths, release the hands to the floor and move them away from your feet to increase the stretch in the hips and lower back.
To do this pose, lie flat on your back and bend both the knees. Hold the edges of your feet from the outside with your hands and gently use your upper-body strength (below your armpits) to equally press both knees to the floor. Avoid stressing your shoulders or chest, and keep everything relaxed. Hold the position for five deep breaths.
Tips for Better Results
- Perform these stretching exercises every morning or every night before bed for best results.
- Begin with one stretch and work your way through to the last one without skipping any stretch.
- Always be conscious of your breathing.
- Never force your body into a stretch so that it feels uncomfortable or painful.
- You may find that one side of your body is more flexible than the other.
- If you are concerned that you may have a running-related injury or may be pregnant, please seek medical advice before performing these stretches.
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