Do you suffer from tight hip-flexors? If so, you’re not alone. Many people experience tightness in their hips that leads to discomfort and difficulty moving. Fortunately, there are stretches you can do to help loosen up your hip-flexors and make you feel as loose as a goose. In this blog post, we’ll provide you with four stretches for tight hip-flexors that will have you feeling relaxed and limber in no time!
The Pigeon Pose
The pigeon pose is one of the most popular stretches for tight hip-flexors. It is a great way to get your hips loosened up and feeling better. This pose involves lying on your back, with your legs bent at the knees and your feet flat on the floor. Then you cross one ankle over the other, so that your shin is parallel with the front of your mat. Your back should be flat on the floor and you should make sure that your pelvis is in line with your knees and ankles.
Once you are in this position, gently press your right thigh down towards the floor, while keeping your hips square. If you feel any pain or discomfort, gently ease off and back away from the pose. You can also add a gentle twist of your torso to the side and focus on lengthening the spine. Hold this position for several breaths before releasing and switching sides.
The pigeon pose is a great way to improve your hip mobility, as it allows for deeper release in your hip joint. You may even feel a stretch along the front of your hip or into your thigh. It’s important to remember to keep your back flat on the floor throughout the stretch and to move slowly into it. Give yourself plenty of time to warm up before going into a deep stretch and always listen to your body.
The Lizard Pose
The Lizard Pose is a simple, yet effective pose that targets the hip-flexors. It is an active stretch that opens up the hips and works to strengthen and stretch the groin muscles.
To begin the Lizard Pose, start in a downward facing dog position, with your palms and toes on the ground and your arms and legs straight. Step one foot forward, between your hands and point the toes outwards. Keeping your torso upright, place your palms on either side of the foot and gently push forward into the pose. Try to keep your knee bent at a 90-degree angle.
As you sink deeper into the pose, you should feel a good stretch in the inner thigh. You may also feel a stretch in your hip-flexors, depending on how tight they are. As you hold the pose, focus on lengthening through your spine while pushing your hips further forward.
You can also intensify the pose by lifting the front foot off the floor and then slowly lowering it back down. To release the pose, simply come back to Downward Facing Dog. Take some deep breaths before repeating the same steps on the other side.
The Lizard Pose is a great way to open up tight hip-flexors and create more flexibility in the hips. Hold each side for at least 15-20 seconds and work up to a full minute as your body becomes more comfortable with the pose. Enjoy!
The Garland Pose
The Garland Pose, also known as Malasana in Sanskrit, is an excellent hip-flexor stretch. It helps to loosen up the muscles in your hips and release any built up tension.
To get into the pose, start in a standing position with your feet wider than your hips and your toes facing outward. Then, squat down as low as you can while keeping your back straight and your chest up. Reach your hands forward and clasp them together in front of your chest. Keep your elbows pointed outward, away from your body. You should feel a deep stretch in your inner thighs and hips.
Hold the pose for 30 to 60 seconds, focusing on your breath. On every exhale, try to deepen the stretch by pushing your chest outwards and sinking lower into the pose. When you’re finished, slowly come out of the pose, stand up and take a few moments to notice how you feel.
The Garland Pose is a great way to help open up tight hip flexors, improve flexibility and reduce muscle tension. Give it a try and see how it feels!
The Cow Face Pose
The Cow Face Pose is an effective stretch for your tight hip-flexors. It helps to release tension and improve flexibility in your hips, hamstrings, inner thighs, and glutes.
To begin the Cow Face Pose, start in a seated position on the floor. Cross your right leg over your left leg so that your knees are stacked one over the other. Then, reach your arms up above your head and bend them at the elbows so that your palms come together behind your head.
Gently press your palms against each other as you open your chest, shoulder blades, and upper back. To increase the intensity of the stretch, you can lean forward slightly.
Hold the Cow Face Pose for 30-60 seconds, then switch legs and repeat. Be sure to practice conscious breathing during this pose and make sure not to strain your neck or shoulders while pressing your palms together. With practice, the Cow Face Pose will help improve your range of motion and flexibility in your hips and glutes, while relieving tension in your lower body.
