Hip opener exercises stretch the hip flexors, which are small muscles that attach to the hip bone and lower back. The main hip flexor muscles are the psoas major and illiacus, and they are often referred to as the iliopsoas. Sitting for long periods of time takes its toll on the hip flexors, causing them to become tight. Not only can this limit your range of motion when you walk or run, but it can also lead to low back pain. Open your hips by doing conventional stretches and yoga poses.
Twisting Reverse Lunge
A twisting reverse lunge is done in motion, which means it is a dynamic stretch. To do this, stand with your arms at your sides and feet together. Steadily step backward with your right foot as you lift your right arm straight above you, twist at the hips and look over your left shoulder. Once your left thigh parallels the floor, your right knee is an inch above the floor and you feel a good stretch in your right hip, bring your feet back together, lower your arm and repeat to your other side. Alternate back and forth in a slow and controlled motion 10 to 12 times.
Elevated Hip Stretch
Elevated hip stretches require the use of a waist-high object such as an arm rest on a chair or weight machine at the gym. While standing with your back to the object, lift your left leg behind you, place the top of your foot on it and step forward slightly. Lower yourself down until you feel a strong stretch in your hip. After holding for 30 to 45 seconds, switch sides.
Standing Hip Flexor Stretch
The standing hip flexor stretch requires a chair. While standing in front of the chair, place your right foot on it, lean forward and place your right hand on your thigh. From this position, raise your left arm straight above you and bend laterally to your right. After holding for 30 to 45 seconds, repeat with the other side.
Wide-Legged Forward Bend
The wide-legged forward bend stretches your hips with your feet in a wide stance. Keeping your back as straight as possible, bend forward at the hips and place your hands on the floor between your thighs. Every time you exhale, move deeper into the stretch. Hold for 30 to 45 seconds.
Low Lunge
The low lunge is known as anjaneyasana in sanskrit and it stretches the hips as well as the groins and abs. To do this yoga pose, stand on a yoga mat with your feet together. Take a long step forward with your right foot, place the top of your left foot flat on the mat and raise your arms straight above your head. Lean forward slightly to enhance the stretch and hold for 30 to 45 seconds. Slowly release the stretch and repeat on the other side. When doing this pose, do not let your front knee go past your toes.
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