Great hip mobility is necessary in allowing your body move thru a ‘normal’ range of motion. Indeed, if your hips aren’t able to move in the ways and in the range of motion they were intended to, they may not become as useful and muscle compensations will eventually occur, which may lead to low back or neck pain. Your hips are designed to generate a ton of power, and the following stretches are 5 of my favourite stretches that will open up your hips, groin and legs, and will allow you to move without restrictions or compensations so that your hips can do their job!
Deep Squat Stand
Get into a deep squat with chest and eyes up and forward. Keep your core contracted and upright. Hold onto the front of each shoe. Then as you stand and extend hips back, continue holding onto the front of each shoe to full extension. Repeat 9 more times.
This stretch improves hip and leg mobility while stretching your hip and hamstrings.
Interlace your thumbs and raise your arms overhead. Engage your shoulders and shrug them up towards your ears. Step forward into a lunge with the knee of the rear leg touching the floor. Stretch your hands up towards the ceiling as you sink into the lunge and push your hips forward as your arms reach back behind you. Stand up out of the lunge and repeat on the other side.
This move stretches and lengthens the arms, shoulders, and back while stretching the hip flexors as well.
Couch Stretch (no.. it’s not what you think it is!)
Find a wall and get down on all fours and move your bent knee back into the wall with your shin and the top of your foot touching the wall. Then bring the forward leg into a 90-degree angle with the knee directly over the ankle. Then stand tall with your torso and your chest and eyes up looking forward to the opposite side of the room. Squeeze your glutes and hamstrings to prevent hyperextending your lower back. Hold for 30 seconds and switch to the other side.
You will feel an intense stretch on the right front side of your hip.
Figure 4 Stretch
This stretch will externally rotate your hip. You can do this stretch on a box or a table. You’ll need a box or table that you can bend one leg and lay the front of the leg or the shin on the box. Keep your torso erect and your core engaged. Keep mild pressure on the leg to try and keep the leg as flat on the table or box as you can. Hold for a 5-count and repeat on the other leg.
This stretch targets the hip muscles and the hip joint.
The goblet squat hold is literally holding a kettle bell in the bottom of a squat. This is an isometric hold which is super effective at improving hip flexibility. You want to use a moderately heavy weight. Flip the kettle bell upside down and hold it by the belly of the bell, or the part that would resemble a goblet. Lower into the bottom of the squat with the elbows just inside the knees. Use your elbows to drive your knees outward increasing the stretch on the adductors. Hold this stretch for 10 deep inhales and exhales.
This is a great stretch for the hips, hamstrings, and glutes, while also strengthening them as well. It also targets the hip flexors and stretches the groin.
Start in the pushup position. Step forward with the left leg outside of the left hand. Drive the hips forward and hold for 5 seconds. Return to the start position and repeat on the right leg. Alternate for 5 reps on each side.
This stretch targets the hip flexors.