Read Time: 4 Minutes
Hey friend 🙂
If you're like me and many of my clients, you probably spend a good chunk of your day sitting.
Whether it's at a desk, in a car, or on the couch, all that sitting can make your hips scream for some TLC.
The more you sit, the tighter your hip flexors become, and let's not forget about the glutes—they start to slack off 🍑
This imbalance can lead to discomfort and even pain in your lower back and knees.
Yikes, right?
The Game Plan 📋
So, what's the solution to these hip woes?
I've got you covered!
Below, you'll find 5 must-do stretches (+ short warm up) designed to give your hips the relief they've been craving 😌
Each stretch should be held or performed for 30 seconds.
If it's a one-sided stretch, don't forget to give the other side some love too.
The best part?
It'll only take you about 5 minutes to complete this mini hip-revival session.
Quick Warm Up
To get the most out of these stretches I recommend you to do 30 sec of hip rotation to warm up for the hips.
This will help losing the muscles and lubricate the hip joint.
How to do it:
Begin by standing with your feet slightly wider than hip-width apart. Place your hands behind your head. Lift your right foot off the ground, bending your knee and bringing it toward your chest, then out to the side of your body. Lower it back down to the starting position. Do the same with your left leg and continue alternating.
#1 Low Lunge
How to do it:
Start by standing upright. Take a big step backward with your right foot, lowering your knee to the ground into a lunge. Place your hands on the left leg and melt the hips down. Hold for 30 seconds, then switch sides.
Pro Tip: place your knee on a folded towel for comfort
#2 Side Lunge
How to do it:
Start on your knees. Step your right leg to the side, knee bent in 90 degrees. Place your hands on your hips. Shift your weight to your right side, and come back to center. Repeat for 30 seconds, then switch sides.
#3 Lizard Pose
How to do it:
Start in a plank position. Step your right foot outside of your right hand, coming into a low lunge. Lower your elbows to the floor if you can, or stay on your hands. Hold for 30 seconds, then switch sides.
#4 90-90 Stretch
How to do it:
Start in a plank position. Step your right foot outside of your right hand, coming into a low lunge. Lower your elbows to the floor if you can, or stay on your hands. Hold for 30 seconds, then switch sides.
#5 Figure 4 Stretch
How to do it:
Lie on your back with your knees bent and feet flat on the floor. Cross your right ankle over your left knee. Grab your left thigh and gently pull it toward your chest. Hold for 30 seconds, then switch sides.
In Conclusion 🌟
These stretches are not just for pre or post-workout, feel free to sneak them in throughout the day.
Your hips will thank you, I promise!
Have a wonderful weekend ✨
Idan
