The primary function of your hips is to assist with the flexion and rotation of their surrounding muscles, enabling you to perform exercises and daily activities efficiently. Maintaining hip flexibility decreases your chances of experiencing hamstring tightness and back pain. When your hips become tight your body turns to other muscle groups, such as the hamstrings, lower back and shoulders to compensate. The resulting muscle imbalances and tightness greatly affect your performance, describes "The Yoga Journal." Incorporating hip opener stretches into your exercise routine is a proactive wa to protect yourself from potential tightness and correct existing imbalances.
Bound Angle Pose
This beginner yoga stretch gradually opens your hips. Begin in a seated position with your legs out in front, arms relaxed at your sides and chest extended. Exhaling, bend your knees and bring your heels together so the soles of your feet face each other. Place your hands on the outside of your feet, gently pulling your big toes away from each other. To intensify the stretch, bring your heels closer toward your groin. "The Yoga Journal" recommends holding this position for one to five minutes. When finished, inhale and extend your legs to the beginning position.
Warrior II
This hip opener stretch not only targets your hips, but also incorporates balance and core training. Begin standing with feet hip-width apart and arms relaxed at your sides. Step forward with your right foot into a lunge position turning your left foot to a 45-degree angle. Raise your arms to shoulder height with your right arm extending over your right leg and left arm over your left leg. Engage your core muscles and open your hips by turning your body with this positioning. Looking over your the fingers of your right hand, hold this position for 20 to 30 seconds before switching sides.
Pigeon Pose
Start in a seated position with your chest raised, shoulders relaxed, arms at your sides and legs extended from your body. Bending both of your knees, cross your left ankle on top of your right knee and right ankle on top of your left knee. The closer you bring your heels toward your groin, the deeper the stretch. Inhale and contract your core. Exhale and bend at your hips over your legs. Reach forward with your hands to intensify the stretch. Hold this stretch for two to five minutes before switching legs.
Straight Leg Raise
This yoga stretch targets your hips, hamstrings and gluteal muscle groups. Start by resting on your back with both legs extended. Wrap a towel, yoga strap or resistance band under your left foot, holding onto both ends. Pull your left knee into your chest and extend toward the ceiling pushing through your heel at 90 degrees. If you have tight hips, holding this position might be challenging. Lowering your leg closer to the floor with modify this stretch. "The Yoga Journal" recommends holding this position for one to three minutes before returning to the start position and repeating with the right leg.
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