Basic Wall Stretches for Tight Hips

We often spend our time sitting down that our hips feel tight at the end of the day. The problem with this is that it tight hips can lead to other problems such as back pains, sciatica, circulatory problems, digestive issues, and poor posture just to name a few. Unfortunately, many of us don’t pay attention to this problem until we experience pain. Fortunately, there are ways in which you can stretch your tight hips so that you will be able tof feel more flexible. Here are a few wall stretches to try out.

Low lunge, quad stretch

Start in a lunge pose with the knee of the back leg on the floor, with you facing forward and your back to the wall. Your back toes should be positioned against the wall. Place your hands on either side of your front foot. Bend back knee so you can pick your foot off the ground. Now position the top of the back foot on the wall then let your hands move your back knee a bit closer towards the wall until you feel a stretch with your hip flexors and quads of your back leg. Tighten your core to help deepen your stretch and hold this for half a minute. Switch sides and repeat.

Figure four

You should sit close to the wall then lie on your back. Put your feet on the wall with knees bent then move your butt until it touches the wall. Now raise your feet up the wall until your heels are resting against the wall. Your arms should be positioned at the sides fo the head. Bend right knee so that your right ankle will be positioned just below the left knee. Slide left foot slowly down the wall. Stay in this position for a minute before bringing left foot lower. This will help your hips open up even more. Release your pose before switching to the other side.

Happy baby

In this exercise, you should sit before a wall while bending knees. Now lie back down then place feet on the wall while knees are still bent. Spread your feet a bit wider while moving your feet a bit closer to the ground until your knees are close to your chest. Now move hips close to the wall as much as you can. This will make the stretch deeper. Place hands on the knees and stay in this  pose for 1 minute.

Standing split

Position yourself a few feet away from a wall with your back to it. Fold yourself forward from the hips until your fingers touch the floor. Raise your left leg until your left foot is at the same level as the hips now extend your left leg while moving your body until you have formed an L shape with your legs. You should fold chest over right thigh while pressing left foot on the wall. This way, your hips will remain squared. Breathe out toward the right hip as well as your hamstrings. Hold this for 30 seconds before switching sides.

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