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Stretches For Sore and Stiff Hips

3 Easy Stretches For Tight Hip Flexors

From marathon runners to desk dwellers, tight hips plague many. The discomfort in your hips might be caused in part by tight hip flexors, the group of muscles that flex your femur and pull your knee upwards. The good news is even a minute of targeted stretching can help! Show your hip flexors some love with these quick and easy stretches.

Butterfly Stretch

Photo: Jenny Sugar
  • Sit on the ground, bending both knees and bringing your feet together.
  • Using your hands, open your feet up like a book. Use your muscles to press your knees down towards the floor. This will help to open your hips up even more.
  • Draw your belly button towards your spine. Relax your shoulders and gaze either in front of you or towards your feet.
  • You can keep your hands on your feet, pressing your knees down with your arms, or if you want more of a stretch, extend your arms out in front of you. Stay here for at least 5 breaths.

    Keep reading for two more stretches that will help release tension in tight hips.

Runner's Lunge

Source: POPSUGAR Studios
  • Starting in a plank position, bring your left foot up and around and to the outside of your left hand.
  • Hold for 5 seconds and bring the foot back into the plank position. Repeat this movement on your right side.
  • Complete 10 reps on each leg.

Cow Face Pose

Photo: Jenny Sugar
  • Start on all fours with your hands and knees on the mat. Swing your left leg over your right, and sit back on your mat in between your legs.
  • Your knees should be stacked left over right with your feet flexing outwards towards the sides of the room. If this is too much on your hips, sit on a block for extra support.
  • Bend your left elbow behind your back. Lift your right arm straight up above your head, then bend your right elbow and if you can, clasp your fingers together, or if that's too much, simply hold onto your ankles. Hold for at least 5 breaths, then switch sides.
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