Tight hips can be a problem for anybody; from people who constantly have to sit in front of a computer almost the entire time to gym trainers or athletes. Having tight hips is a result of tension around the hip flexors, which are a group of muscles connecting your thighs and your hips. 

Hip flexors ensure easy movement of your waist and allow you to raise your legs.

Having tight hips can make you more prone to injuries and put the muscles under more pressure. Therefore, it is essential to do daily hip stretches that can loosen the tight hips and ensure flexibility.

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7 Best hip flexor stretches to loosen tight hips

1.Pigeon Stretch

Commonly a part of yoga practices, a pigeon stretch is one of the best hip flexor stretches that enhances the flexibility and mobility of the hip flexors.  

How to do it?
  1. You can start by placing your hands and your knees in a tabletop position.
  2. Next, place your right knee forward, behind your right wrist at a right angle.
  3. Make sure that your right ankle is in front of your left hip.
  4. Extend your left leg backward, in a way that your left knee is neither locked nor bent. Your toes should be pointed.
  5. Make sure that your hips are square.
  6. With the help of your hands, you can lower your upper body to the ground.
  7. You can stay in this position for approximately 10-20 seconds.
  8. You can come back to the original position and repeat it while using the other leg.
2. Butterfly Stretch

The butterfly stretch is one of the great stretches to release all the discomfort and soreness you might feel after completing a workout. It can also ensure mobility in your hip flexors if you have been sitting on a chair for the entire day.

How to do it?
  1. Start by sitting on the floor by joining both legs in front of you. Make sure that the soles and the toes of your feet should touch each other.
  2. Next, move your heels as close to your body as you can.
  3. You can lower your upper body to the ground with your back straight.
  4. You can also push your thighs to the ground with the help of your elbows for a deeper stretch.
  5. You can stay in this position for 30 seconds.
3. Lunge with a spinal twist

Lunges are again one of the best stretches to lengthen your legs and increase mobility. It helps in toning your hips and releases all the tension after exercising.

How to do it?
  1. Start by standing with your feet together and your back straight.
  2. Next, take your right leg forward and bend your right knee at a right angle in a lunge.
  3. Keep your left leg extended backward. This will create an intense stretch at the front of your right thigh.
  4. Now, place your left hand on the ground and twist the upper part of your body to the right side.
  5. Next, extend your right arm towards the ceiling.
  6. You can hold this position for one minute max.
  7. Repeat the same thing on the other side.
4. Horizontal squat stretch

In addition to loosening your hip muscles, the horizontal squat stretch will also help you release all the tension from your back. This stretch is highly advisable for people suffering from lower back pain.

How to do it?
  1. You can start by placing your hands and knees on the floor in a tabletop position.
  2. Next, walk your arms forward till you feel a stretch on your spine.
  3. Lower your body as you lengthen your arms.
  4. At the same time, raise your hips forwards.
  5. You can stay in this position for as long as you want.
5. Spiderman Stretch

A spiderman stretch is generally advised to do before a workout as it will help you warm up your body, especially your hip flexors. This is generally done to avoid any pain or injury in that region during the workout.

How to do it?
  1. Start by placing your hands and feet on the floor, in a push-up position.
  2. Next, bring your left foot forward in a way that it touches the outside of your left hand.
  3. For this to happen, you will have to stretch your hips forward.
  4. You can hold this position for 3-5 seconds and return to the original position.
  5. You can do 5-6 reps with one leg and repeat it on the other side.
6. Piriformis Stretch

Piriformis is a small muscle in your back that runs from your sacrum to your thigh bone. If you have been sitting the entire day, it starts to push against the sciatic nerve which can cause throbbing pain. In addition, you can also feel pain in that region if you have been working out intensely.

It can also cause the muscle to become tight or inflamed which is also known as piriformis syndrome. Therefore, if you are looking to release the pressure off your back and ensure mobility in your hips, this is the perfect option for you.

How to do it?
  1. Sart by sitting on the floor and extending your legs in front of you.
  2. Next, cross your leg over your right leg. Make sure that your left foot is placed flat on the ground.
  3. Twist your body towards the right side by placing your right hand over your left knee and your left hand on the ground.
  4. Stay in this position for 10-20 seconds and repeat it on the other side.
7. Three-Legged Dog

The three-legged dog is an advanced version of a downward-facing dog that can help you to stretch your tight hips.  

How to do it?
  1. You can start in a downward-facing dog, which is placing your hands and feet on the floor, pushing your body back and hips towards the ceiling.
  2. Make sure that your hands are shoulder-width apart and fingers are facing forward
  3. Next, lift one leg off the floor and extend it upwards so that it is facing the ceiling. Keep your knees straight, do not bend the legs.
  4. You can alternate between pointing and flexing your foot.
  5. You can hold this position for one minute max.

If you want an even advanced version of this, you can even circle leg in cyclical and non-cyclical motions. It will be one of the best hip stretches you will ever do.

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