The 8 Best Stretches To Relieve Tight Hips and Hamstrings

Tight hips and hamstrings can result in hip and again ache, restricted mobility, and poor posture. 

Regularly stretching your hips and hamstrings can’t solely assist relieve the tightness but additionally ease the aches and ache. 

It’ll additionally enhance your each day actions, broaden your vary of movement, and promote higher posture. 

Many issues result in tight hip flexors, however one main trigger is extreme sitting with out stretching. 

As you sit for hours, it modifies the posture and develops a forward-tilting pelvic, referred to as anterior pelvic tilt. 

According to some research, roughly 75% of women and 85% of males have this ahead tilt pelvic with out having any signs. 

If you may have an inside pelvic tilt, you might discover muscle tightness in your hamstrings, quads, and entrance pelvis in addition to again, glutes, and abs. 

All these could be the lead explanation for your again ache, hip and knee ache, and inflexibility in your hips and knees. 

Luckily, there are exercises and stretches you possibly can simply do at house with out gear to loosen your hips and hamstrings. They additionally assist restore your pelvis to a pain-free place. 

8 Best Stretches to Loosen Tight Hips and Hamstrings

As with all stretching sequences, keep in mind to breathe throughout every exercise and by no means push to the purpose of feeling sharp ache. 

Take your time in every stretch and do not forget that it’s good to start someplace to get to the total vary of movement. 

1. Deep Squat 

The deep squat is a full-body stretch that helps loosens hips, glutes, and hamstrings amongst different lower-body muscle tissue. 

2. Butterfly

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This flooring stretch works to open your interior thighs and hip flexors. 

• Sit on a yoga mat and convey the soles of your toes collectively. Let your knees open and fall towards the ground. 
• Maintain the impartial again, and slowly fold ahead. It’s superb to not be capable of fold all the way in which to the bottom. Hold the place you’re feeling the stretch and breathe. 
• When you’re prepared, slowly come again as much as the beginning place. Repeat 2 extra instances. 

3. Piriformis Stretch

The piriformis stretch helps loosens the muscle tissue within the hips, piriformis, and glutes. If you’re experiencing sciatica nerve ache together with again and hip ache, that is additionally an important stretch for that too. 

• Laying flat in your again together with your knees bent. Cross the left leg over the opposite with the left ankle resting on the best knee. This creates a determine 4 place. 
• Clasp your fingers behind the best leg’s hamstring. 
• Gently pull your proper leg in the direction of your torso. You must be feeling a stretch to the left leg. 
• Hold and take just a few deep breaths. Release and repeat on the opposite facet.

4. Knee-to-Chest Stretch

The knee-to-chest stretch is efficient in easing decrease again ache. Tight decrease again muscle tissue are sometimes the foremost culprits of again ache. This flooring stretch will increase blood circulate to the again and promotes therapeutic. Not solely that, this stretch helps you.

• Lay in your again on a yoga mat with each knees bent and toes flat on the mat. 
• Bring your left knee up towards your chest and clasp your fingers both behind your thigh or round your shin.
• Gently pull your knee up towards your head. Hold for 10 seconds, then repeat on the best leg.
• Alternating, do 2 sets of 5 repetitions, 1-minute relaxation in between

5. Pigeon Pose

The pigeon pose is a hip flexor stretch that loosens the muscle tissue in your hip rotators, encouraging flexibility within the decrease body. 

• Start in a seated place together with your proper knee bent in entrance of you and your left leg behind you. 
• Gently slide your left knee way back to you possibly can, as you inch your proper ankle ahead. 
• At this level, your proper knee must be pointing on to your proper facet, and your proper ankle must be pointing on to your left facet.
• Take just a few deep breaths and stroll your fingers out in entrance of you to permit your chest to sink additional into the stretch.
• Hold this place and take 5-10 gradual breaths.
• Release and repeat on the opposite facet. 

6. Pelvic Tilt

This exercise helps stretch your pelvis and interior hip flexor muscle tissue. 

• Lay flat on a yoga mat together with your knees bent and toes flat on the mat. 
• Engage your core and gently roll your pelvis as much as flatten the pure curve in your again. 
• Hold the place for five seconds and launch. Repeat 2-3 instances. 

7. Hip Bridge

The hip bridge exercise engages your pelvis, hip flexors, and hamstrings. It additionally helps construct strength in your glutes, again, and core. 

• Lay flat in your again together with your knees bent and toes flat on the ground. Rest your arms at your sides together with your palms dealing with down. 
• Engage your core muscle tissue by gently pulling your stomach button down towards your backbone.
• Lift your hips off the ground till your hips are in step with your shoulders and hips. 
• Make positive your again is straight and your glutes are engaged. Hold for five seconds and return. Repeat 5 instances. 

8. Bird Dog

This full-body exercise engages the erector backbone and helps promotes higher posture. It additionally prompts your glutes, hamstrings, hips, and core. 

• Start together with your fingers and knees on the ground together with your fingers shoulder-width aside and knees hip-width aside.
• Keeping your again impartial and abs engaged, elevate your proper arm and your left leg just a few inches off the bottom at first.
• Do your greatest to stability on one leg and knee utilizing your core whereas bringing your proper arm and left leg to your shoulder peak. 
• Hold this place for just a few seconds and return to the beginning place. Repeat on the opposite facet.