Kneeling Lunge
Warm up with light cardio for 10-15 minutes. Jumping jacks, walking lunges, heel kickbacks, and marching are great activities to warm you up. Warming up will help prevent injury as you stretch.
Kneel on the floor with your right leg bent in front of you. You should have your left knee on the floor and your right knee pointing in front of you, with both of your legs bent at right angles. Put your hands on your hips and keep your back straight. Keep the toes of your left foot pointed so that your shin is lying flat on the ground.
Bend your right knee to pull your hips forward. This will stretch your left hip and thigh by pulling your knee backwards. Go slowly and be careful not to stretch beyond what is comfortable. Hold the stretch for at least 30 seconds, keeping your hips as square as possible.
Lift your arms up straight above you and arch your back slightly. Stretch your arms over your head, shoulder width apart, with your palms facing each other. Keep your face pointing forward and gently arch your upper back.
Switch legs and repeat the stretch. Move back to your original position, then bring your right knee down to the ground and bend your left leg in front of you. Repeat the stretch and hold for at least 30 seconds.
Try the pose again with your back leg straight for a deeper stretch. If you want to stretch your hips further, you can repeat the lunge and this time lift your back knee off the ground to straighten your leg. This will give you a more intense stretch and also build strength in your hips.
Piriformis Stretch
Lie on your back with your knees bent. Your feet should be flat on the ground. You can use a yoga mat or a padded mat to provide support underneath you.
Bring your right knee up towards your hips or waist. Keep the knee bent as you bring it up. Keep your back flat on the ground throughout the entire stretch.
Pull the knee towards your left hip with your left hand. The goal is to move the leg towards the opposite hip. Stretch it as far as you can without causing pain. Hold it there for up to 30 seconds before releasing.
Repeat on the other side. This time, bring your left knee up. Pull it towards your right hip with your right hand. Hold it for up to 30 seconds.
Hip Rotations
Sit on the floor and bend your left knee in front of you. Using a yoga mat if you wish, sit down on the floor with your right leg straight and your left leg bent. Your legs should be about hip width apart, with your left foot flat on the floor. When you first try this move, sit against a wall. Place a pillow between the wall and your lower back. If you're less flexible, you can do this with your left leg straight or slightly bent.
Place your right foot on top of your left thigh. Use your left hand to pull your right foot towards you until it can rest on top of your left knee. Then pull your right foot gently down towards your left hip as far as you can without discomfort.
Use your hand to gently push your right knee away from you. Keeping your back straight, use your right palm to push your right knee away from you as far as it will comfortably go. You should feel your right hip rotating slightly. Try to relax your right leg so that it doesn't push back against your hand. Once you've pushed your knee as far you comfortably can, hold the stretch for about 15 seconds and release.
Move your right knee back and forth to rotate your hip. Gently move your knee towards and then away from you as far as you comfortably can. This will loosen up your hip flexors. Do this for about 30 seconds.
Repeat the stretch with your other leg. Use your hand to gently lift your right foot off of your left thigh, then straighten both legs in front of you. Next, bend your right leg and do the same stretch with your left foot on top of your right thigh.
Butterfly Stretch
Sit on the floor with your feet together and your knees falling apart. Bring the soles of your feet together so that your legs make a diamond shape in front of you. Then gently pull your feet towards you as close as you can without discomfort. If you're new to this stretch, you can start out by sitting against a wall. Set a pillow between your lower back and the wall for support.
Use your elbows to gently push down on both knees. To extend the stretch, you can put gentle pressure on both knees to force your hips to open further. Be careful not to go past what is comfortable for you.
Turn the soles of your feet up towards the ceiling. Keep the outer edges of your feet pressed together and use your hands to “open” your feet upwards like a book. You should feel a slight stretch on the outer muscles of your calves.
Hold on to your feet and lean your torso forward. Keeping your back as straight as possible, gently push your upper body forward as far as you can without lifting your sitting bones up off the ground. Hold your feet with both hands to keep them from sliding further away from you. Hold this stretch for at least 30 seconds, then come back up.
Pigeon Stretch
Sit on the floor with your legs crossed. Using a yoga mat if you wish, take a seat on the ground and cross your right leg over your left leg. Keep your back straight and try to keep both sitting bones level on the ground. If you are new to this stretch, you may want to place a pillow under your front leg between the knee and the hip.
Place your hands on the floor in front of your legs and walk them forward. Keeping your legs and hips where they are, lay your hands on the floor and slowly walk them out to pull your torso forward. Go slowly and only stretch as far as feels comfortable. Hold the stretch for about 30 seconds, then come back up.
Lift up your right leg and move it around to stretch out behind you. Leaning to your left if necessary, stretch your right leg out and move it around so that it stretches out behind you. Keep it as straight as possible, but don't worry if you have to bend it slightly to be comfortable. If this part is difficult for you, try rising up into a kneeling position. Move 1 leg back behind you to stretch.
Rotate your right hip forward as much as possible. Keeping your left sitting bone on the ground and your left leg bent on the floor in front of you, rotate your hips to bring your right hip forward as far as possible. You should feel a stretch both in the underside of your left thigh and in the top of your right hip.
Move your right hip gently back and forth. Once you have rotated your hip forward as much as you can, let it fall back again. Move it back and forth slowly several times to become more comfortable in the stretch.
Repeat the stretch with your left leg. Once you have rotated your right hip back and forth for about 30 seconds, bring your right leg around in front of you and cross your legs again, this time with your left leg on top. Begin the stretch again with your left leg.
Frog Stretch
Squat with your feet as far apart as possible. Stand with your feet slightly further apart than your hips, and lower your legs into a squat. Once you are in a squatting position, step your feet out wider until they are as far apart as you can comfortably reach while still squatting. If your hips are very tight and you are having trouble squatting comfortably, you can place a rolled-up towel under your heels to soften the stretch. To make this stretch more difficult, extend one of your legs out to the side. Then, switch and extend the other leg.
Walk your hands out in front of you to pull your torso forward. Slowly move your hands forward on the floor one at a time to pull your upper body forward through your knees. Try to maintain your squatting position as you bend forward, and keep your back straight. Hold this stretch for about 30 seconds. If you're having trouble reaching the ground, you can put your hands on a box or block instead.
Lower your knees to the ground. You should be on all fours with your knees as far apart on the ground as you can comfortably reach and your arms supporting your torso. Keep your back straight and your head up.
Place your elbows on the ground. Lower your elbows and chest in front of you until your forearms are resting on the ground. This will deepen the stretch for your back and hips.
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