woman with healthy hips on a bike

Lots of painful conditions around the hips can be improved with an effective exercise programme to improve flexibility in your hips joints.

Try our healthy hips stretching routine … we’d recommend working on it at least three times per week.

Hold the stretches for at least 30 seconds on each side and complete the whole routine 5 times.

Tips: A mild – moderate level of stretch discomfort is normal but don’t push into sharp or persistent pain.

Buttock muscles (Glutes)

Hip stretch for the buttock muscles
  • Lie on your back and place one foot on the other knee.
  • Lift the underneath leg and reach around your thigh to assist with your hands
  • Pull in gently to stretch your buttock muscle

 Inner thighs

Inner thigh stretch for hips
  • Lie on your back
  • Place the soles of your feet together and allow your knees to fall apart

Spine twist

stretch for the spine and hips
  • Lie on your back with your knees bent
  • Allow your pelvis to tip to one side and turn your head away to stretch through your spine
  • Breathe in and hold for a beat
  • Breathe out and roll back slowly moving your ribcage first, then your waist, hips and finally your knees as they follow the movement

Groin stretch

groin stretch for the hips
  • Place a rolled up towel under one knee with the other leg out in front
  • Tuck your tailbone under slightly and lean forwards until you feel a stretch at the front of your hip

Quadruped rocking

stretch for the back of the hip joints
  • Place a rolled up towel under both knees
  • Rock back into your hips by pressing gently with your hands
  • Stop when you feel your tailbone tucking underneath

As always, don’t hesitate to get in in touch if you have any questions

The Pilatesfit Team!

Call us on 01223 914415 to book a private class or book online for group classes.