Do you suffer from stiff and tight hips? Use these hip stretches to relieve pain and improve mobility. No equipment required for this hip stretching routine.
Lying Hip Rotations (10 in/out +15 sec hold) Figure Four Piriformis (10 in/out +15 sec hold) Traveling Butterfly / Butterfly Frog on forearms / hands Kneeling lunge hands on ground / hands up and reach 90-90 / Pigeon Supine Butterfly Kneeling Hip Flexor Stretch
hey everyone it’s your personal trainer coach Kozak and I’m Claudia and this is a hip stretching routine this routine doesn’t require any equipment but you may want to use a mat for comfort I’m going to be doing the standard variation and follow me for those modifications all right let’s do it we’re going to the floor to start we’re going to lie down on our back and we’re going to do a lying hip rotation so go and set that left foot down on the ground bring your opposite foot up with your right leg we’re going to take that right hip through the full range of dynamic motion so we’re gonna press gently on that knee every time and every time you can get just a little bit more range of motion so again we’re going through this 10 times and throughout all these movements today your range of motion may not be what ours is that’s okay make it your own and that tenth time let’s hold now hold and press feel that hip stretch and on all these stretches today I want you to take it to about 85% so don’t take it to the one where it’s starting to hurt or or stress you but instead where it just feels like a good stretch we’re holding this for 15 seconds so let’s go three two one and done okay let’s switch bring that opposite foot up and again we’re going to go through that dynamic range of motion ten times there’s any nerves or tendons that are stuck in your in your hip is a good one to loosen them up taking it through the full range of motion nice and controlled nice and easy ten times breathing throughout good going a little further every time two one and on this last one and hold good if you need to you can grab with your opposite side hand and hold this foot in place and just press press on that knee feel that hip stretch again aim for 15 seconds on this one and we are breathing let’s go three two one zero excellent okay similar position for the next one let’s go back to that right leg we’re going to do a figure four bring that right leg up we’re going to reach through your legs both hands wrapped around that knee now we’re going to pull this knee in two so on this one we’re not doing the dynamic range of movement we’re just pulling and holding for fifteen seconds now you might be able to pull it all the way to your chest or you might be good just right here everybody’s a little bit different so again you make this routine your own your own capabilities today breathe pull again feel that stretch all through your hips and glutes and three two one excellent all right let’s bring that opposite leg up and do the left side again pull into your chest breathe whew this site is definitely tighter than my right side no actually it is on me too and you might experience that that’s alright going through these you might experience them to figure out a couple spots are tighter than you had anticipated might discover some new things about yourself different book nothing wrong with that let’s hold four three two one and zero all right good next we’re going to work on your piriformis which is up here this little furry me which your sciatic nerve runs through off and causes a sciatic nerve pain so we’re going to target that one with this next stretch go ahead and kick that leg over your right leg over your left we’re going to angle that left knee in just a little bit all right now we’re going to grab that right knee with both hands and we’re going to take it through a dynamic range of movement but we’re pulling that right knee to your left shoulder so you’re pulling it across so not just back not just over but you’re pulling it up and across and that’s toward your shoulder up towards your shoulder again but 10 times through this range of motion a little bit more of a stretch every time working your way into it to one and on this last one 15 second hold and stretch good because I stretch all down your leg and into your glutes maybe a little bit into your back that’s alright that’s how we know what’s working loosening it up putting in the work today so we can feel those results tomorrow let’s hold four three two one excellent okay gently come back and let’s switch it up let’s do the opposite side now again I’m going to angle that right knee in now my left leg goes over and let me pull this left knee to my right shoulder you might find on some of these that you’re more flexible than on some of them you’re less flexible and that’s okay every body is different just about doing our best and getting a little bit better every time you come back and repeat this routine good nice controlled breathing throughout using any momentum on this range of motion maskull last one and let’s whole pull back fifteen seconds feel that stretch good again taking that stretch to about 85% of what you’re capable of maybe 90 but any more than that and you’re really not doing yourself any good you’re just developing scar tissue at that point so don’t take it to the point where it’s really hurting let’s go three two one and done zero good okay let’s sit up for the next one next we’re really going to open up the hips with this next one we’re going to do a butterfly claudia is going to do the more classic butterfly move and I’m going to do a little more advanced move called a traveling butterfly but either way we’re going to take it through that full range of motion so I’m starting my feet together legs out straight I’m going to travel forward and then bring my knees down where Claudia is just going to go ahead and stay seated in one position and then she’s going to bring those knees down either way full range of motion bringing the knees up and down feeling that stretch in your inner thighs don’t hold your breath on this one breathe through the movement and keep good posture good try to bring your heels as close to your body as you possibly can and as you work through this move you should feel yourself already starting to loosen up and getting a little bit more range of motion on your last one than you do on your first let’s go just one last one and I’m this last one let’s go ahead and take it and let’s hold against Peter as close to you as you can a couple different variations of this one if it’s hard for you can lean back if you want a little more of a challenge you can drive those elbows into your shins and into your knees and press your legs down and then lastly you can bring your upper body in towards your legs and press down at the same time again you find in here what’s right for you from your current fitness level breathe let’s hold for five more seconds it’s a great stretch I like this one two-one-zero this one always takes me back to my martial arts days it was when we always well this one takes me back to elementary school we all have our memories of the butterfly flashback okay we’re going to turn over for the next one and we’re going to do a frog this one not one of my favorites it works really really well we’re really well but man does it does it work okay so let’s bring those feet together hips are open now up on my hands is going to be the easier version down on which is the arm I’ll be doing is the harder version either way I’m going to bring those hips back and then forward it’s back and forward again working through that range of motion figuring out what parts need work and you may not have that large of a range of motion on this one no you might no I especially don’t that’s okay yep and make it your own figure out what your body needs no sits forward and back breathe along the way let’s go one last one and then we’re gonna hold bring those hips down open them up and hits down good excellent work I’ll try to keep those feet together down here trying to keep them together trying to bring those hips down or forward good let’s hold this one for five more seconds guys you got it and five four three two one zero excellent okay let’s come up for this next one we’re moving into a kneeling lunge and stretch so I’m going to do a variation where my hands are up where Claudia is going to support herself with her hands very important distinction between the two I’m going to come up I’m going to reach cross and I’ll feel this stretch all down my hip flexor where Claudia’s going to keep her hand on the ground and what that’s going to do that that’s going to limit the amount of weight that her body has to support and that is being stretched where I’m really giving it everything I got on this one good feeling that stretch all the way down side in your hip flexor and three two one excellent okay let’s switch up opposite side now again and that kneeling lunge position you decide if you want to support yourself with your hands or if you really want to open it up now if you’re doing this one where you’re upright be sure not to hyperextend your back but instead bring your gluts forward as you reach across and actually go ahead and squeeze those glutes no really make sure that your hip flexors are stretching good breathe and hold let’s do this one for five more seconds three two one and zero good okay let’s move into a 9090 position different names for this one but I usually like to go with the ninety ninety because it kind of describes the position right which is both knees at a 90 degree angle and so Claudia is just going to hang out here and make sure in trying our best to get both knees down on the ground where I’m going to take it from this position I’m going to go one step further into a pigeon so I’m going to bring this foot in and then I’m going to bring this back leg back now here’s one variation a little easier variation and even harder is go ahead and come down onto these forearms you decide which one of these three is going to be right for you today I think either way we were feeling that that hip stretch feeling it working and hold good you’re doing the pigeon variation make sure that you have your weight over your leg and you don’t cheat by bringing it out here let’s go three two one and zero good okay let’s hit that opposite side now so go ahead and start with that opposite side ninety ninety good and again from here I’m going to move into that pigeon so I’m in that back leg out behind me and I’m coming forward just to give you a different angle good you’re experiencing a little cramping I’m pretty sure that’s normal because totally normal because this is me yesterday cramping so try to breathe through the movement and this is actually the second time that we’re shooting this video because the first time you hit a equipment malfunction yeah let’s hold this for three more seconds two one zero good so I’m actually feeling more flexible as a result that’s good two days in a row like hey that I live speak to the routine okay we’re going to go to our back so I’m going to do a subpoena butterfly so let’s lie on our backs when you put your feet together and try your best to get your feet close to your body they might not be able to might be out here but just do the best you can yep and now let’s go through this full range of butterfly motion opening up and closing let’s add 10 times nice and control nice and easy taking your knees down a little further every single time good nice and controlled breathing to one and on this last one let’s drive those knees to the floor feel that major stretch just isometric hold static stretch if you’d like to you can use your hands to get just a little extra stretch if you want to kick it up a notch you feel comfortable doing so good hold this one for five four three two one and zero good okay we’re going to come up onto our knees for the next one into a kneeling hip flexor stretch so we’re going to come up until both knees are on a 90 degree angle the first thing we’re going to do you have your hands on your hips if you’d like first thing you do is contract both glutes now what that’s going to do is going to your pelvis in the right direction so now we can stress it hip flexor in a second from this position that you flex those glutes you might already feel that rectus femoris getting tight and contracting in here but if you don’t call yet you need a little extra now bringing those hips forward it doesn’t take much keep your abs tight contracted and your glutes contracted and just come forward last thing you want to do is hyper send your back and arch just keep the glute squeeze and rock forward until it tightens doesn’t take much range of motion on this one not at all I don’t have to move very far at all to feel it a lot of you aren’t gonna have to move at all just active keeping your glutes flex will do it for you depending on how tight you are it’s hope four two one zero all right let’s switch it up hit that opposite side and con’s glutes are flexed abs are flexed now gently come forward for me my last ones a little tighter I can already feel probably some repercussions from that run I did a couple days ago that’ll do it it definitely will tighten your hip flexors this is a great one if you are a runner to loosen them hold them tight keep those glutes tight abs tight four three two one and zero well done thank you so much for joining us today if you like this workout you can work it out with us for awhile and you’re starting to see some results we did encourage that you please click the link up top and go check out our patreon page where you can learn how you can support our mission of keeping these great workouts free and if you enjoyed the workout with us today please click the like button and we also ask that you please click the subscribe button so that way you are notified every time have fit drops a new workout and make sure you check out hats the calm for hundreds of free workouts free meal plans and our free complete fitness programs also find us on your favorite social media network whatever that is we’re on Facebook snapchat Twitter Instagram we’re there all day long No reach out and connect with us again thank you so much for working out with us today I’m coach Kozak and I’m Claudia and we will see you at your next 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