My Favorite Hip Stretch

Move of the Week, Hip Stretch, My favorites, thigh, psoas, lower back, IT band, tips from town

Photo by T.Juco

This is one of my favorite stretches for the hips and gluteal areas. This is great for runners and those with tight IT bands. Sitting cross-legged, place the right flexed foot over the left knee so that the right ankle is resting on the inside of the left knee. Place the right knee directly over the left ankle. This is not like a yoga “ohm” sit with the feet as close to the hips, or a regular crossed leg- you are making more of a box. Sitting tall, hinge or bend from your hips (not your back) and walk your hands forward until you feel a stretch and hold this for 15-30 seconds then switch sides. Keep breathing regularly.

Notes: If you are so tight in the hips that you are unable to “make” the box, do the best you can, but still attempt this stretch because you definitely need to do it. When doing ANY stretching it should never hurt or be painful in any way. An effective stretch should feel like a good tension and could be rated as a 7 out of 10 as far as intensity.

Easier: If you are unable to form the “box”, use a rolled up towel to place under the right bent knee (to keep it in line), keep the right foot flexed and with the left leg straight or slightly bent (whichever is most comfortable for you) hinge forward at the hips and you should feel the stretch in the right leg. Switch sides after 30 seconds.