The Best Stretches for Hip Health

Taking care of your hips is crucial for overall well-being, and incorporating effective stretches into your routine can make a significant difference. When stretching, you can hold each stretch for 30 seconds or up to 2 minutes and you can repeat the stretch 2-3 times.

Here are four important stretches to promote hip health:

Supine Hamstring Stretch:

Lie on your back with both legs extended, resting on the ground. Loop a belt or towel around the ball of one foot and raise that leg upwards, keeping it straight. This stretch targets the muscles behind your thigh and behind your knee.
Butterfly Stretch:

Sit with your back straight and the soles of your feet together, allowing your knees to fall outward. Hold your feet and gently press your knees towards the floor. The butterfly stretch is excellent for opening up the hips and improving flexibility in the inner thighs.
Figure of 4 Stretch:

While lying down, cross one ankle over the opposite knee, forming a "4" shape. This stretch is fantastic for targeting the piriformis muscle and other deep hip rotators. To get a deeper stretch you can draw your opposite leg in towards your chest, as seen in the photo.
Standing Quad Stretch:

Stand on one leg and bring the opposite heel towards your buttocks, holding the ankle with your hand. Keep your knees close together, feeling a stretch in the front of the thigh and hip.
Lunge Stretch:

Step one foot forward into a lunge position while keeping the back knee on the ground. Tilt your pelvis forward to intensify the stretch in the hip flexors. This stretch is especially beneficial for those with tight hip flexors, commonly associated with prolonged sitting.