Simple Hip Stretch Routine

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The hips refer to the general region of your upper thigh and pelvis on the lateral sides of the body. The hip joints are the ball-and-socket joints connecting your legs to the trunk of your body, in which the head of the thigh bone fits into the socket of the ilium.

Lack of movement, or overuse in a certain position can create tightness, weakness or imbalances in your hips. This can effect the entire chain of your body because the hip is closely related to the lumbar spine and can create similar patterns of pain and dysfunction. This makes the diagnosis and treatment of hip and spine-related conditions challenging due to the symptom overlap.



Stretching is one way to mobilize your hip joints and releases stored energy in the muscles and tissues surrounding your hips. The video below is a demonstration of a simple hip stretch routine.


Try these hip stretches in your own routine:
-Move slowly,
-Breathe 5-10 breathes in each position,
-Keep elongating your spine and extremities

1. Kneeling Split and Reach

The Kneeling Split and Reach focuses the stretch on the adductors, abdominals and back muscles.

2. Sit and Reach

The Sit and Reach focuses the stretch on the hamstrings and back muscles (erector spinae).

3. Split Sit and Reach

The Split Sit and Reach focuses the stretch on the adductors, hamstrings and back muscles.

4. Butterfly Sit and Reach

The Butterfly Sit and Reach focuses the stretch on the adductors, glutes and back muscles.

5. Kneeling Upward Reach

The Kneeling Upward Reach focuses the stretch on the psoas, quads and abdominal muscles.

Special thanks to:

Thomas Myers, Anatomy Trains and Stephen Waxman, Clinical Neuroanatomy for these two books and producing these anatomy images.


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