Flexibility at the hip joint in important for maintaining correct posture and proper alignment. Long days at the office in front of a computer lead to tight and inflexible hip muscles, which can cause lower back pain, as well as poor posture. Spending a few minutes every day stretching your hip muscles will reduce tightness in your hips, as well as help you relax. Do these stretches morning and night to increase the flexibility of your hips.
Lunge Stretch
The lunge stretch will stretch your hip flexor, the muscle along the front of your hips. Get on your knees or a carpet or exercise mat, then place your left foot on the ground, with your hip and knee bent at 90 degrees. Walk your left foot forward as you lean forward into a lunge, until you feel a stretch at the front of your right hip. Keep your knee in line with your ankle for the duration of the stretch.
Breath deeply and hold the stretch for 30 seconds, sinking deeper into the lunge with each exhale. Repeat this stretch three times, then repeat on the other side.
Pigeon Pose
Pigeon pose is a classic yoga pose to stretch the front and back of your hips. Start on your hands and knees on a carpet or mat and lift your right knee in towards your chest. Rotate your leg until your shin is parallel with the front of your mat, and walk your leg back until it is straight, with your knee pointed towards the ground. You should feel a stretch on the outside of your right hip and the front of your left hip.
To deepen the stretch, fold forward over your right leg, resting your elbows on the ground in front of your right leg. Hold this pose for 30 seconds while breathing deeply, and deepen the stretch with each exhale. Perform three pigeon stretches on your right side, then repeat on the other side.
Frog Pose
Frog pose is a relaxing stretch that allows you to stretch both sides of your hips simultaneously. Get on your hands and knees, and walk your knees out to the sides as far as you can, keeping your ankles in line with your knees. Do not lean your torso forward or back--keep your hips in line with your knees for the most effective stretch. Bring your elbows down to the floor, and sink your weight into your hips to deepen the stretch. You may need to adjust the position of your hips relative to your knees, so find a position where you feel a deep stretch.
Hold this position for 30 to 60 seconds, then come out of the position by bringing your hips forward and walking your knees back in to starting position. Perform this stretch three times.
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