5 Stretches to Open Up Your Hips

1. Lizard Lunge

• Form a low lunge

• Place forearms on ground if possible, if not place hands on ground

• Sink into your hips

2. Pigeon stretch

• Start with your front knee bent to a 90-degree angle. The back knee can be as bent or extended as is comfortable for you

• Rotate the back hip toward the front heel, and then toward the back foot

• Keep the chest up tall, and only bear as much weight as you can comfortably

3. Frog stretch

• Start on hands and knees, bringing your knees as far apart as is comfortable

• Rock back and forth in that position

• Keep the balls of your feet on the ground, with toes pointed outward

4. Butterfly stretch

• Sit up with feet together, moving the knees down toward the ground

• Use your hand to press into the ground and move your groin closer to your heels

5. Lying Hip Rotations

• Lie on your back with both knees bent.

• Cross one ankle over the opposite knee.

• Move in and out of the stretch by rotating the hip in and out.

• For the hold, use your hand for assistance to press into the knee.