Most Effective Stretches for Tight Hips

Butterfly

Butterfly-stretch Stretch both hips at the same time with Butterfly pose.

  • Sit on the ground, bend both knees, and bring your feet together. Using your hands, open your feet up like a book. Use your leg muscles to press your knees down toward the floor.
  • Lengthen your spine, drawing your belly button inward. Relax your shoulders, and gaze either in front of you or toward your feet. Stay here for five breaths, and then slowly fold forward, drawing your torso toward your legs. Remember to try to keep your spine straight.
  • Rest 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 another five breaths.

Head to Kneehead-to-knee-pose

A popular stretch for runners, Head to Knee targets the hips and hamstrings while giving the back a nice stretch too.

  • Sit on the ground with your legs out in front of you. Bend your right knee, and pull the sole of your foot against your left inner thigh.
  • Sitting with a tall spine, reach both hands to your left foot, and stack your torso on top of your left thigh. If you can’t reach your hands to your foot, rest your hands on your shin or knee. Try not to round your back.
  • Stay here for at least five breaths, relaxing your shoulders away from your ears. Then do the other side.
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