Unlock Your Hips
Your hips are tight and you know it
When you sit all day at work, commute for hours, or traveling to see loved ones, your hips don’t just get tight…
they lock up.
And when your hips lock up, your low back ends up doing all the work leading to stiffness and aches you can’t stretch away.
The good news?
You don’t need hours of stretching to undo hours of sitting.
You just need 10 minutes and the right movements to melt tension and have you feel free again.
Below are three proven hip mobility drills you can use tonight to loosen up, reset your posture, and take pressure off your lower back.
Try everything for time.
Start with 30 seconds on each side. once you've done each stretch repeat that circuit 3 more times.
As you start loosening up more, try extending the amount of time you do each stretch especially the ones you feel the most benefit from.
Remember to move slowly through each stretch. These are mindful movements that should not be rushed. Hold each stretch for 2-5 seconds and keep repeating until your allotted time is up.
Kneeling Hip Flexor Rotation Stretch
Open up the front of your hips and lower back with this great stretch
Start by kneeling on one knee, place the same side hand on your hip and the opposite side hand on your knee. Keep your glutes and core fully engaged and slowly push your hip forward as you rotate your torso.
Glute Activation to Adductor Stretch
Get your glutes firing again and loosen up your inner thighs.
Start on all fours and extend one leg back. Use your glute to lift one leg up and slowly rotate as far out to your side as you can. Slowly rock your hips back while keeping your core engaged.
Hip Pry to Hamstring Stretch
Finally open up your hips and release your hamstrings with this great finisher stretch.
Kneel on one knee and lunge as far forward as you can. Opposite side hand will go to the ground for balance and the same side hand will go on your knee to push out as far as possible once your reach your full lunge. Rock back and sit your hips back while pointing the toes of the leg your just pried open.
