Hip Opener Stretches

The hips and hip joints are the connection point for many muscles and structures in the body, including the lower back, glutes, quadriceps, pelvis and hamstrings. When the hips become tight from too much or not enough activity, they can pull on all the connecting areas, causing tension, stress, stiffness and pain. When you stretch into the hips and allow them to open, you start to release this tension and ease the stress and pain associated with it.

  1. Back of the Hips

    • Child's pose helps to gently release and stretch the hips to open them.

      The back of the hips, including the glutes, can become tight from running, biking, working out or even sitting too long. When this area becomes tight, it can pull on the muscles of the lower back, causing pain and tension in this area. Stretches that open into this area lengthen and release the muscles around the back of the hips and glutes to relieve the tension throughout them and into the lower back. Child's pose, Forward Folds and Pigeon Pose are all stretches that open into the back of the hips.

    Front of the Hips

    • Pigeon pose, among other stretches, opens into the hip flexor at the front of the hip.

      The front of the hips, known as the hip flexors, can become tight from working out too much and sitting too much, When they are tight, it can irritate the thighs, knees, groin and core. Stretches that open into this area open the crease at the front of the hips and release the accompanying tension. Pigeon pose, low lunges and Bridge pose are all stretches that open and lengthen the hip flexor at the front of the hips.

    Inner Thighs

    • Cobbler's pose helps to open and release the inner hips.

      The inner thigh muscles can become tight and cause tension throughout the groin, into the pelvis and down into the knees. This area can become tight from too much activity or sitting cross-legged too often. Cobbler's pose, also known as Butterfly stretch, is a deep stretch into the thighs, groin and hips. Another stretch is a wide-legged Forward Fold, or one-legged Forward Fold. These help to release the tension built up around the inside of the groin, thighs and hips.

    Outer Thighs

    • Twists help to release the outer hips.

      The outer thighs can become tense from a workout such as kickboxing or Pilates, as well as from squats, plies or running. The outer thighs connect into the sides of the waist, the back and down into the knees, which can feel tension and stress when this area tightens. Happy Baby pose, seated twists and reclined twists are all stretches that open into the outer thighs. These help to gently release the tension built up around the sides and back of the hips that often leads to lower back stiffness, tightness through the side body and knee pain.