You can unlock your hips at home with specific stretches and exercises. One method includes a controlled leg movement that focuses on engaging the hip muscles.
Hip Unlock Exercise
This exercise uses a simple leg movement to activate and loosen the hip muscles:
- Starting Position: Begin with one leg extended out. It is important that you do not let that foot touch the floor.
- Outward Movement: Take your extended leg and move it outwards as far as you can, without letting the foot rest on the floor.
- Muscle Activation: During this movement, you should feel a deep activation in the muscles located in the inner and outer parts of the leg, leading into the hip.
Key Points:
- Control: The movement should be controlled and not jerky.
- Feel the Stretch: Pay attention to the activation in your inner leg, outer leg and hip area.
- Repetitions: You can repeat this movement multiple times to further unlock your hips.
- Repeat 10-15 times on each leg.
- Do this daily for best results.
Additional Tips for Hip Flexibility
While the exercise above is a good starting point, there are other things you can do at home to further unlock your hips:
- Regular Stretching: Incorporate daily hip stretches, like the butterfly stretch or figure-four stretch into your routine.
- Yoga: Yoga poses like pigeon pose or happy baby pose, are great for hip flexibility.
- Consistency: The key to unlocking your hips is consistency with your exercises and stretches.
| Exercise/Stretch | Description | Benefits |
|---|---|---|
| Leg Outward Activation | Extending one leg out and then taking it outwards as far as possible. | Activates the inner and outer hip muscles. |
| Butterfly Stretch | Sitting with the soles of your feet together and gently pressing your knees down towards the floor. | Stretches inner thighs, groin, and hips. |
| Figure Four Stretch | Lying on your back, crossing one ankle over the opposite knee, and gently pulling your thigh in towards the chest. | Targets the outer hip muscles and glutes. |
| Pigeon Pose | A yoga pose where one leg is extended straight back while the other is bent in front. | Deep hip flexor and rotator stretch. |
| Happy Baby Pose | Lying on your back, grabbing the outer edges of your feet and gently pulling them down, keeping knees bent. | Stretches the inner groin, hamstrings and hips and can be very calming. |
Unlocking your hips requires a combination of focused exercises, consistent practice, and gentle stretching.
