Exercise Daily – When it comes to stretches, many people are understandably intimidated. It seems like stretching would require some serious effort, and most people don’t have the time for that. That’s why we’ve put together this list of 8 different hip-opening stretches for beginners. These exercises will help you increase flexibility and range of motion in your hip joints, which is essential for overall health and wellness. Take a look and see if any of these stretches are right for you!
To do the pigeon pose: Kneel on your left side with your knees bent and your feet flat on the floor next to you. Place your right hand on top of your left knee and lift your left leg so that it’s parallel to the floor. Hold this position for 30 seconds before switching legs. Daily exercise is useful for health, keep exercise routine wise.
To do the cat-camel pose: Lie face down with both palms flat on the floor next to you. Lift both legs up so that they’re in line with your torso, then press down into the palms of your hands as you lower them back down to the ground. Rest for 30 seconds before repeating on the other side.
To do Child’s pose: Position yourself in opposite Doggie Pose with both feet flat on the ground and arms at your sides, then bring each knee in towards your chest. Clasp both hands around one knee, twist toward the leg furthest from you, and rest against a wall or bolster for support if needed. Hold this position for 30 seconds before switching legs.
8 Ideas of Hip Opening Stretches for Beginners
Hip-opening stretches are a great way to start your day and help keep your hips flexible and open. Some of the most commonly used hip opening stretches include the pigeon pose, cat-camel pose, and Child’s pose. here, we discuss 8 Ideas of Hip Opening Stretches for Beginners.
1. The Cat-Cow
When it comes to hip opening stretches, the cat-cow is a great starting point. To do this stretch, lie down on your back with your knees bent and your feet flat on the floor. Grab hold of your ankles and lift your hips off the floor until you feel a stretch in your lower back and hamstrings. Hold for about 10 seconds and then release. Repeat the stretch several times. Check the Benefits of Warm-up Before Yoga and get more energy for the CAT Cow.
2. The Split-Legged Bridge
The split-legged bridge is a great hip opener for beginners. It helps to stretch the psoas muscle and the hamstrings, while also working on your balance and coordination. To do the split-legged bridge:
1. Lie down on your back with your knees bent, and feet flat on the ground.
2. Place your hands behind your head and lift your chest towards the sky.
3. Tighten your abdominal muscles and lift your hips off the ground until you feel a stretch in your lower back and hamstring area. Hold for 30 seconds or as long as you can before lowering back down to the starting position. Check the Best Yoga Mat For Sweaty Hands.
3. Child’s pose variation
When it comes to stretching your hips, there are a few different stretches you can do. One of the most popular hip-opening stretches is Child’s pose variation. This stretch is simple and easy to do, so it’s a great option for beginners. While in Child’s pose, place your hands on either side of your head and press through your heels. Hold the stretch for 10-15 seconds, then release and repeat on the other side.
4. The Tabletop
Hip-opening stretches can be done at home, but they’re also very beneficial in a clinical setting. Hip-opening stretches are incredibly effective for relieving tension in the lower back, neck, and hamstrings, making them a great choice for beginners.
To perform the tabletop stretch:
1. Lie down on your stomach on the floor with your hands flat on the surface in front of you. Push your hips up toward the ceiling until you feel a stretch in your lower back and hamstrings. Hold for 30 seconds to 1 minute.
2. Slowly come down into position and repeat the stretch on the other side.
5. Lunge to table
If you’re not familiar with the hip opening stretch, it’s a great way to start your day. It opens up your hips and helps relieve tension in your lower back. This is a great stretch to do before sitting at a desk all day, or anytime you feel the tension in your hips.
To do this hip opening stretch, stand with feet hip-width apart, toes pointing forward. Bend down until your thighs are parallel to the ground, and keep your back straight. Keep your hands on your hips for added support. Hold this position for 30 seconds, then switch legs and repeat.
6. Standing bow with arm circles
The Standing Bow with Arm Circles stretch is a great way to open up your hips. To do this stretch, stand with your feet shoulder-width apart and your arms raised overhead. Bring your left arm up until it’s parallel to the ground, then bring your right arm up so that it circles behind your back. Hold for 30 seconds, then switch sides.
7. Seated forward fold with arm circles
When it comes to stretches for the hips, the seated forward fold with arm circles is a great option for beginners. This stretch can be done in a seated or standing position and can be done quickly and easily. To do this stretch, sit down with your legs stretched out in front of you, and then place your palms flat on the floor beside you. Next, slowly lean your torso backward until your thighs are resting on top of your shoulders. Finally, circle your arms around until they are pointing upward. Hold this position for 30 seconds to 1 minute before gradually coming back to the center.
8. Seated butterfly stretch
The hip opener stretch is a great way to start your day and it’s also a great way to stretch your hips. Hip openers can help you relieve tension in the hip flexors, quadriceps, and hamstring muscles.
To do the hip opener stretch, start by sitting on the edge of a chair with your feet flat on the floor. Bend your knees and place your hands on top of your thighs. Keeping your back straight, slowly pull yourself up until you are standing up tall. Hold the position for 30 seconds, then release and repeat three times. If you have trouble sitting down or standing up from the hip opener stretch, try using a support such as a wall.
One of the best hip-opening stretches for beginners is the pigeon pose. To do this stretch, sit on the floor with your legs outstretched in front of you. Bend your knees and bring your heels as close to your butt as you can before extending your hips upward. Hold this position for 30 seconds to a minute, then slowly lower your feet back to the floor.
How to do Hip Opening Stretches
Hip opening stretches are a great way to improve flexibility and range of motion in the hips. There are many different hip-opening stretches that can be done, so find one that works best for your body.
Some easy hip-opening stretches to try include:
The cat-cow: Lie on your back with both legs bent at the knee and feet flat on the floor. Push your hips up towards the ceiling and hold for 30 seconds. Reverse the position and repeat. This stretch can also be done by sitting upright with legs bent, tucking toes towards heels, and pushing hips off ground. Hold for 30 seconds.
The pigeon: Sit on the floor with knees bent so feet are flat on the floor, then bring chest straight up and lower head until it’s resting on top of thighs. Hold for 30 seconds before raising your head, extending your legs, and repeating the sequence. This stretch can also be done in reverse by reversing all positions except for thighs being down instead of up.
The happy baby: Kneel on one foot with the opposite knee bent and your elbow resting on top of the opposite ankle as you lower your torso toward the floor while keeping your upper body stationary (think “happy baby” pose). Hold for 10-15 seconds before switching sides. This stretch is also good to do after a workout when muscles are fatigued or post-workout stiffness is common.
Hip Openers for Athletes
Hip openers for athletes are a great way to improve flexibility and range of motion in the hips. Hip openers can be done with your feet flat on the ground, seated on a bench, or hanging from a pull-up bar. The following hip opener stretches can be performed either standing or seated:
1. Cat-Cow: Standing with your feet shoulder-width apart, press down into the balls of both feet and arch your back as you curl your torso forward until your hands reach your toes. Hold this position for a few seconds before slowly returning to standing.
2. Bowler’s Lunge: From standing, take a large step forward with your left foot so that you are in a low lunge position with your right shin parallel to the ground. Then slowly lower your body until you’re sitting in front of the heel of your left foot, maintaining the lunge position. Hold for 3-5 seconds before returning to starting position and repeating on the other side.
3. Half Moon Pose: Sit on the floor with legs bent inwards so that feet are resting against each other and arms extended out to sides at shoulder height (palms up). Relax head and shoulders back towards heels while keeping the spine straight. Hold for 3-5 seconds before gently pressing off the floor and extending your legs out wide again. Also, check the 7 Best Affordable Running Shoes
Hip Openers for the Rest of Us
Hip openers are a great way to stretch your hips and overall body. They can help improve your flexibility, balance, and coordination. The following hip openers are suitable for beginners.
1. Standing quad stretch
This hip opener is done standing with feet shoulder-width apart. Bend your knees and grab your ankles, then slowly lift your torso until you’re in a standing position. Hold the pose for 30 seconds to 1 minute before releasing and repeat on the other side.
2. Chair tilt stretch
This hip opener is done sitting in a chair with feet flat on the floor and arms resting at your sides. Tilt your head back and slowly extend your right leg out towards the sky, keeping the left knee stationary. Hold for 20 seconds before returning to starting position and repeating on the other side.
3. Cat-cow stretch
Start in cow pose with hands on hips, then slowly lower head towards ground as far as possible while maintaining balance. Raise your head back up and repeat the sequence. Once you’ve reached the cat pose, hold for 10 seconds before repeating the sequence from the cow pose.
Conclusion
Hip-opening stretches are a great way to start your day, and they can be done anywhere. If you’re looking for a stretch that will help relieve tension in your hips, try this stretch. With each repetition, you’ll feel the tension leaving your body. You can also use this stretch before any other activity that causes stress on your hips, like running or playing sports.
