300+ Recipe Digital Cookbook
"I spent 10 years creating and testing recipes for this cookbook, it's my proudest creation!"
300+ Recipe Digital Cookbook
"I spent 10 years creating and testing 1000's of recipes for this cookbook, it's my proudest creation!"
- Mariel, Author & Founder
Tight hips can be a major bummer when you are trying to be active or live a healthy lifestyle. They are downright debilitating. Go too long with tight hips and you could effect your longterm health, as your body compensates and throws other things out of whack. If you struggle with tight hips, you’re not alone, cyclists, bodybuilders, runners, desk jockeys, can all struggle with a lack of mobility in the hips. Well, there are some stretches to unlock your tight hips! One of the biggest and best solutions? Stretch! This is a hip sequence that will help unlock your hips and support increased mobility. You can do these exercises one after another, or you can pick and choose which ones you’d like to add to your workout routine. Enjoy.
Happy Baby
- Start by lying flat on your back. Then, bend both of your knees, and hold the outside edges of your feet with your hands. Make sure you flex your feet and keep your arms aligned to the outside of your legs.
- Slowly and gently press both knees to the floor below your armpits with your arms and upper-body strength. Avoid being too tense and try to breath and relax.
- Take 5 deep, slow, controlled breaths as you hold this pose.
Wide Squat Stretch
This stretch helps open up your lower back, it can be a very relaxing pose.
- Stand with your feet slightly wider than your hips. Lower your hips toward the ground as you bend your knees. It’s okay if you can’t get your heels to touch the ground, just do your best. For comfort, you can roll up a towel or the back of your mat, and place it under your heels to make the pose more comfortable.
- Bring your palms in front of you or together in the middle of your chest. Press your elbows against your knees, gently forcing them out as you deepen the stretch.
- Hold this for five breaths and then let your hands move to the front of your mat to go even deeper into the stretch, opening your tight hips. You’ll really feel this in your hips and lower back. Hold this deeper stretch for 5 breaths.
Open Lizard Stretch
Tightening hips can simply be the result of sitting too much or for extended periods of time. This stretch helps unlock the front of the hips and the outer hips.
- Gently sink into a lunge position with your right knee forward. Rest your hands on the ground in front of you just under your shoulders as you lower your left knee to the mat.
- Slowly move your right knee to the right and out of your way as you lower your upper body to the mat. Press your chest forward to deepen the stretch.
- Hold like this for five breaths, and then slowly come out of the stretch. Repeat this on the left side.
Wide-legged Split Stretch
This is a great stretch for your hamstrings, hips and thighs.
- Inch your feet apart as you drop down into a traditional split. Remember to do this slowly as everyone has a different amount of flexibility and if your hips are tighter, you might have a bit more difficulty doing this stretch. Sinking too quickly in this pose can cause injury.
- As you sink into the pose, bring your arms down to the floor in front of you. If you have the flexibility, you can drop to your forearms to deepen the stretch and eventually bring your chest to the floor.
- Hold this pose for five deep breaths, then walk your feet back together.
Butterfly Stretch
This stretch is great for the hips and the groin.
- I think we’ve all tried this stretch at least once in our lives. First, sit on the ground, bending both knees, and bring your feet together so the bottoms touch (if possible). Lengthen your spine as you use your leg muscles to press your knees down toward the ground. Relax your shoulders, and then slowly bend forward towards your feet.
- Remember to keep your spine lengthened as you fold gently forward.
- Stay here for five breaths and continue bringing your chest towards your feet. To deepen the stretch, bring your arms out in front of you and try to get your forehead to the mat. With time and practice, you will be able to get deeper into the stretch. Getting my forehead to touch the mat is my goal.
Pigeon stretch
This is one of the most effective stretches in opening my hips. However, it took awhile to be able to fully conquer the pose so be patient with yourself. It really allows you to target each hip individually.
- I start by doing a forward lunge with my right knee forward and my left leg behind me. As you slowly lower your left knee to the mat you can transition your front leg to cross in front of you.
- Once in position, you can pull your right heel to the left hip. Again, it might take a bit of practice to fully get your leg in front of you, just be patient with yourself and go as deep as you comfortably can while still feeling the stretch.
- Stay here or walk your hands out in front of you to deepen the stretch. Hold for at least 5 breaths.
- Repeat this pose with the left knee bent.
And that’s it! I hope you enjoyed this quick stretching guide to unlock your hips. I like to practice this at least 3 times a week and especially after a long cardio session like cycling! Let me know what you think in the comments, I’d love to hear from you.
Remember, you can always pair a healthy diet and exercise with some delicious and healthy paleo recipes.
