Hip Openers for Tight Hips

Hips can be overlooked sometimes, but this ball-and-socket joint is one of the most important ones in our body. In the hip joint, the femur connects to the pelvis through a ball and socket structure where the femoral head is the ball, and the acetabulum of the pelvis is the rounded socket where the femoral head fits. This joint is essential for many daily activities. It helps our body bear weight, and it allows movement of the lower body in more than one direction.

In the modern way of life, it becomes a challenge to escape sedentarism. Many jobs require people to sit for long hours, and it is not a surprise that many people are affected with tight hips. However, even active people can be prone to having tight hips. Besides being uncomfortable, tight hips can represent issues for our health.

This issue can make our body more prone to injuries by reducing the mobility of our lower body, and in this way, it can compromise our lower back. Additionally, it can also be a limiting factor for athletes or while working out.

Symptoms:

• Some signs of tight hips include pain in the hips, which is usually more intense after sitting or walking for long periods. This soreness can also appear while sitting with crossed legs or in other postures where we flex the hips.
• Stiffness of the hip joints is also one of the main symptoms of this issue.
• It can also generate difficulty doing activities that compromise the hips, such as walking, running, or working out.

Hip Openers

Hip openers are a popular way to help fight tight hips. These stretches can help you reduce the discomfort of tight hips, but also they can help develop your physical skills further. Therefore, by opening the hips, we can become more flexible. Our hips will be stronger, and this will at the same time allow us to do some movements or exercises more freely.

Before doing hip-opening stretches, just like before any other exercise, you should warm up first. Another element that will be important here is breathing correctly. Taking deep breaths will help you do a more focused stretch. Try breathing in for 4 to 5 seconds in the beginning and slowly exhale when you finish the movement.

Some helpful hip openers that will improve your hips’ condition are the half pigeon, double pigeon, butterfly, thread the needle, happy baby pose, kneeling hip flexor stretch, standing lunge, frog pose, among many others.

Remember, you must do these exercises while being aware of your flexibility and your body capabilities. You can modify these stretches to fit you, and we highly recommend having guidance if you require so.

Orthopedic Corner | Leon Mead MD Orthopedic Doctor | 730 Goodlette Road North, Suite 201  Naples Florida 34102 | Phone: (239) 262-1119