Dec 06, 2024

Workout of the week: 15 minutes of effective stretching exercises for the hips | ATLETICA

When it comes to flexibility and mobility, the hip is often underestimated - especially hip stretches. Yet it plays a crucial role in almost every movement, whether it's running, jumping or lifting. Many of us spend hours sitting - whether at work or at play - and this causes our hip muscles to become shortened and stiff. Not only can this lead to discomfort, but it can also increase the risk of injury, especially during sporting activities.

That's why we're devoting ourselves to a targeted program in this "Workout of the Week": 15 minutes of stretching exercises for the hips. With these simple but effective exercises, you can improve your hip mobility, relieve tension and at the same time promote your general mobility. Whether you're a beginner or advanced - everyone can integrate this short workout into their everyday life in order to benefit from better hip mobility in the long term. Ready to make your body more flexible and resilient? Then let's get started!

What is the hip flexor and how do problems manifest themselves? – The importance of stretching exercises for the hip

The hip flexor is one of the most important muscle groups when it comes to mobility and stability in everyday life and during sports. More specifically, it is a muscle group consisting of the iliopsoas and rectus femoris. These muscles connect your lumbar spine to the thigh bone and are responsible for lifting the leg and bending the hip. Without a functioning hip flexor, it would be almost impossible to perform movements such as walking, running or jumping. Unfortunately, these muscles tend to shorten and tighten due to our often sedentary lifestyle.

Problems with the hip flexor – the consequences of shortened hip muscles

Shortened or tense hip flexors can manifest themselves in various ways. Many people who spend most of the day sitting are familiar with the problem: a pulling pain in the hip area that sometimes extends into the lower back. This is because long periods of sitting cause the hip flexors to remain in a permanently shortened position. In the long term, this poor posture can lead to limited mobility and even chronic complaints.

Another sign of hip flexor problems can be limited flexibility in the hip. You may notice this if you find it difficult to do deep squats or if your hip feels stiff during certain movements. To prevent these problems, regular hip stretches are essential. Not only will they help improve mobility, but they can also prevent long-term pain and injury.

Stretching the hip flexors – How to do it in 15 minutes

Now that you know the importance of the hip flexor and the effects of shortened muscles, let's get to the most important part: how you can improve your flexibility and mobility in just 15 minutes with targeted hip stretches. This routine consists of simple but effective exercises that stretch the hip flexor while also releasing tension in other areas of the hip.

1. Hip flexor stretch

The first exercise in our 15-minute program is the classic hip flexor stretch. This stretch specifically targets the iliopsoas, the main muscle of the hip flexor.

Here's how it works:

Get into a lunge position with your right leg forward while your left leg remains extended behind you.
Lower your back knee to the floor and place the top of your foot flat.
Now push your hips forward until you feel a stretch in the front of your hip and thigh.
Hold this position for 30 seconds before switching sides.

It is important that you keep your upper body upright and actively push your hips forward in order to stretch the hip flexors effectively. This exercise can be performed both before and after training and ensures lasting relief for the hip muscles.

2. Pigeon Pose

The pigeon pose is a yoga pose that is ideal for releasing underlying tension in the hips. It is one of the most effective stretches for the hips as it can stretch the hip flexors as well as target the glutes.

Here's how it works:

Start in a quadruped stance, bring your right knee forward between your hands and stretch your left leg straight back.
Lower your pelvis towards the floor and place your upper body over your front leg so that you feel the stretch in your right hip.
Hold this position for 30 to 60 seconds and then switch sides.

The pigeon pose not only helps stretch the hip flexors but also improves overall hip flexibility. It is especially effective if you sit a lot or have been doing long workouts.

3. Butterfly Seat (Butterfly Stretch)

The butterfly pose is a simple exercise that targets the inner hip and thigh muscles. Not only is this exercise a great way to loosen up the hips, it's also a gentle hip stretch that's perfect for beginners.

Here's how it works:

Sit on the floor, bring the soles of your feet together and let your knees fall to the side.
Pull your feet as close to your body as possible while gently pressing your knees toward the floor.
Keep your back straight and slowly lean forward to intensify the stretch.
Stay in this position for 30 seconds to a minute.

The butterfly pose is a gentle but effective way to stretch the hip muscles. This exercise is ideal if you want to loosen up your hips without feeling an intense stretch.

4. Lateral Lunges

This dynamic stretching exercise targets the inner and outer muscles of the hip. Lateral lunges stretch the hips in an active way and are an excellent complement to static stretching exercises.

Here's how it works:

Stand with your feet slightly wider than shoulder-width apart.
Bend your right knee and push your hip to the right while keeping your left leg straight.
Hold this position for 20 seconds and feel the stretch in the left hip and inner thigh.
Switch sides and repeat the lunge.

With lateral lunges you can stretch your hip flexors and also improve hip mobility.

This 15-minute program offers a balanced mix of static and dynamic hip stretches that specifically stretch the hip flexors while improving the flexibility and mobility of the entire hip region. Whether you want to start the day with a relaxed stretching routine or relax after a strenuous workout, these exercises will help you stretch your hips optimally and prevent long-term discomfort.

Stretching hip muscles – why is it important?

The hip muscles play a central role in almost every everyday movement, be it walking, running , jumping or even sitting. If the hip becomes stiff and immobile, this not only affects your athletic performance, but also your general well-being. It is therefore particularly important to stretch the hip muscles regularly.

But why exactly is this so essential? And why should hip stretching exercises be included in your training plan?

Improve mobility and flexibility: Regular stretching of the hip muscles increases mobility and flexibility. Well-stretched hips enable more efficient movements in sports such as running, yoga and strength training. Hip stretching exercises keep the muscles supple so you can move more easily and fluidly.
Prevention of pain and injuries: Shortened hip muscles often lead to hip and back pain. Regular stretching of the hip muscles prevents tension and reduces the risk of injury. Stretching exercises for the hip relax the hip flexors and protect against damage caused by overuse.
Improve your posture: The hip muscles influence your posture. Shortened muscles can lead to poor posture such as a hollow back. By regularly stretching your hips, you improve your posture and reduce back pain.

With these points in mind, it becomes clear why it is so important to stretch the hip muscles regularly. Stretching exercises for the hip should be part of every training plan, as they ensure greater mobility, improved posture and less pain in the long term.