Exercises of the Week - Stretches for Your Hips

If you sit a lot during the day, you probably have a problem with tight hips. These muscles collectively include the glutes, hip flexors, inner and outer thighs and the internal rotator muscles. When these areas get tight, they can cause aches and pains and even pain that radiates into different areas such as the lower back.

If you want to get rid of tight hips, I have the perfect solution for you: Quit your job, move to beach and become a surf instructor. The next best thing is to spend some time stretching your hips each day. There are lots of great stretches you can do for the hips, some of which you can even do at work without even standing up.

Seated Hip Stretch right: While seated, cross the right ankle over the left knee and sit up tall, contracting the abs. Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip. You can also press down on the right knee to deepen the stretch. Hold for 10-30 seconds and repeat on the other side.

Glute Stretch with Bands: Lie down on the floor with the left leg straight (or bent, if that's more comfortable) and loop a band or a long towel around the right foot. Holding both sides of the band with the right hand, straighten the right leg (keep a slight bend in the knee if needed) and take it across the body, lowering it down as far towards the floor as you can until you feel a stretch in the right hip and glute. Hold for 15-30 seconds and switch sides.

Lunge Stretch: In lunge position, rest back knee on the floor, with front knee at 90 degree angle. Gently press forward until you feel a stretch in the front of the leg/hip. Switch legs.

Pretzel Stretch: Cross left foot over right knee. Clasp hands behind right thigh and gently pull the leg in towards you, keeping upper body relaxed. Switch Legs.