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Hip Stretches – Benefits and Best Exercises to Try

Hip stretches are more crucial than ever these days because the lifestyle most people have is sedentary. Sitting for long periods keeps the hip flexors shorter. This constriction can make the muscles extremely tight, particularly if you don’t include hip stretches and strengthening exercises in your regimen. However, the good news is that doing hip stretching exercises can prevent those problems. Here’s how you can improve and solve the problem of tight hips:

Benefits of Hip Stretches

The adductors in the inner thigh, the hip flexors in the front, and the abductors in the outer thigh are just a few more than 20 muscles crossing the hip. Oddly enough, these muscles are often neglected in strength training regimens. Neglect can have major consequences; tight hips can limit our capacity to bend forward and cause the spine to be overworked. We can prevent pain and injury, enhance motion and circulation, release energy, and prevent injury by doing stretching exercises, focusing on the outer hip and lower back. Mobility is crucial for the hip joint to function properly and completely.

Even though the hip joint is intended to be less mobile and more solid than the shoulder joint, it can still be very restrictive and even dangerous if it doesn’t have complete mobility. Fifteen muscles, three major ligaments, and other structures traverse the hip joint to move or stabilize it. Because of these quantities, it is a complicated joint that must function at its highest level to produce optimal athletic performance and avoid injury.

Best Hip-stretch Exercises
Here are some of the best stretches for hip pain which will help you:

Spinal Twist In Lunge
This stretch is great for the hip flexors, quads, and back. Begin by putting your feet together, and then put your left foot forward at a distance; this will form a staggered stance. You can then feel a stretch in the front of your right thigh by bending your left knee and dropping into a lunge while keeping your right leg straight behind you with your toes on the ground. Ensure that your upper body is twisted to the left and your left arm raised toward the ceiling. Continue doing the same thing with your right hand on the ground. Hold your breath for 30 to 120 seconds. On the opposite side, repeat the whole stretch.

Crescent Lunge
If you want stretches for the hip flexors and quads, here’s what to do: Begin with a straddle stance with your feet apart by three feet, using your left foot to take a large stride. Take your heel off the ground with the front knee vent. Try bending your front leg to get your thigh parallel to the floor.

Hips should be squared to the front. Finally, press into the mat to feel the stretch in your hips as you stretch up and extend your hands. Do this stretch towards the ceiling on each side of your head. Hold for at least five breaths, switch to the other side, and repeat.

Knee to Torso Stretch
Stretch your hips, lower back, and hamstrings with this exercise. Lay backward with your legs extended. Keep your left leg straight and have your lower back pressed against the floor as you draw your right knee toward your chest. Hold this position for two minutes and then continue with the opposite leg.

Stretch in Figure Four
Lay on your back, bend the left knee, and place your right foot over your left quad. Gently draw your left leg toward your chest while holding the rear. Hold where you reach a comfortable stretch, and then switch sides once more. These stretches help your hips, glutes, lower back, and hamstring.

Bound to Reclining Angle Pose
Stretch your inner thighs, hips, and groin with this exercise. Raise your knees in a mountain shape while on your back. Bring the soles of your feet together as your knees try touching the floor on either side. Hold this position for two minutes.

Cow Stretch Pose
Cross your right knee in front of your left knee while on all fours so that your knees are in a straight line. Open up your knees so you can place your hips on the mat in the space between your feet. Sit on a block or blanket if one of your hips is higher than the other. You can do so if your hips can stretch out enough while sitting straight. Reach out your arms in front, pressing your hands into the mat, then fold your torso over your thighs if you feel you can go deeper. If you lean forward, you might want to put a block in front of your knees so that your forehead rests there. Repeat this exercise for the other side after holding for five breaths. The cow stretch pose is great for the outer hip muscles, including the gluteus medius.

While hip flexor, foam roller, and other hip stretches might assist in loosening up tight hip muscles, you must decide if that is sufficient for you. If not, help may also be available from professional sports and remedial massage therapists. If you are uncertain about the reason for your hip discomfort, consult your doctor. They can assess whether your pain is due to tight hips or another underlying medical condition.

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