Do you have tight hips? – Part 2

I know many of my clients sit at a desk for very long hours which can lead to tight hips.  So in this post I want to show you how to stretch them.

How to stretch your hips

Single knee hugging

Lying on your back, grab your right knee and pull it toward your chest until you feel a stretch. Hold for 20 seconds. Repeat on the left side.

Bilateral knee hugging

Lying on your back, grab both knees and pull them toward your chest. Hold for 20 seconds.

“Cobra pose”

Lie face down on the floor, hands parallel to your shoulders. Straighten your arms, lifting your upper torso off the floor. Your lower back should be arched, with your pelvis making contact with the floor. Hold for 20 seconds, then lower yourself back down

Hip flexion with abduction/adduction

Lying on your back, bring one knee up toward your chest. Holding your knee with both hands, roll your knee from one side to the other for 20 seconds. Repeat on the other side.

External hip rotation

Lying on your back, pull your right knee toward your chest. Place your right hand on the knee and your left hand on the ankle. Gently pull your right ankle in the direction of your head. Hold for 30 seconds, then repeat on your left leg.

Internal hip rotation

Lying face down, bend your knees 90 degrees and let your feet fall outward. Hold for 30 seconds.

If after trying these stretches you are still strugling with tight hips why not book a deep tissue massage.

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