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Stretch out for healthy hips!

20th March, 2017

woman with healthy hips on a bike

Lots of painful conditions around the hips can be improved with an effective exercise programme to improve flexibility in your hips joints.

Try our healthy hips stretching routine … we’d recommend working on it at least three times per week.

Hold the stretches for at least 30 seconds on each side and complete the whole routine 5 times.

Tips: A mild – moderate level of stretch discomfort is normal but don’t push into sharp or persistent pain.

Buttock muscles (Glutes)

Hip stretch for the buttock muscles

  • Lie on your back and place one foot on the other knee.
  • Lift the underneath leg and reach around your thigh to assist with your hands
  • Pull in gently to stretch your buttock muscle

 Inner thighs

Inner thigh stretch for hips

  • Lie on your back
  • Place the soles of your feet together and allow your knees to fall apart

Spine twist

stretch for the spine and hips

  • Lie on your back with your knees bent
  • Allow your pelvis to tip to one side and turn your head away to stretch through your spine
  • Breathe in and hold for a beat
  • Breathe out and roll back slowly moving your ribcage first, then your waist, hips and finally your knees as they follow the movement

Groin stretch

groin stretch for the hips

  • Place a rolled up towel under one knee with the other leg out in front
  • Tuck your tailbone under slightly and lean forwards until you feel a stretch at the front of your hip

Quadruped rocking

stretch for the back of the hip joints

  • Place a rolled up towel under both knees
  • Rock back into your hips by pressing gently with your hands
  • Stop when you feel your tailbone tucking underneath

As always, don’t hesitate to get in in touch if you have any questions

The Pilatesfit Team!