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Pelvic opening exercises


5 exercises and techniques to train for childbirth | Your Pregnancy Matters

You wouldn’t run a marathon without training for it. Childbirth should be the same way. Pregnancy, labor, and delivery is just as taxing – or more! – on the body.

You’re busy – working, maybe caring for other children, spending time with friends and family, living life. Where will you find the time to squeeze in extra exercise? Unlike a marathon, you don’t need to spend hours on end training. Practicing a few simple exercises and techniques can help relieve pain and discomfort and prepare your body to bring a child into the world.

Like runners have coaches, you don’t have to train alone. A physical therapist can help you remain more comfortable during pregnancy and labor, as well as prevent potential health issues down the line. Learn about the role physical therapists play in pregnancy and postpartum care, as well as five exercises and techniques you can practice to get your body ready for labor and delivery.

How can physical therapy help during pregnancy?

“I never would have thought about seeing a physical therapist.” Pregnant and postpartum women tell us this all the time.

The American Physical Therapy Association has published a Section on Women’s Health for nearly 40 years. Originally, it focused solely on the care of women before, during, and after pregnancy. While its scope has expanded over the years, helping pregnant and postpartum women remains a cornerstone.

If you think physical therapists only help patients recover from injury or surgery, you’re not alone. While rehabilitation is part of our job, we also focus on injury prevention. As the healthcare industry begins to emphasize wellness more, doctors and patients are becoming more aware of what we can offer during and after pregnancy.

Our team at the University Hospital Physical Medicine & Rehabilitation Clinic focuses on pelvic health. Along with treating male and female bowel problems, bladder dysfunction, and sexual health issues, we also are passionate about working with women during pregnancy and postpartum.

We can help you:

  • Learn to push during delivery
  • Lengthen pelvic muscles and soften tissue
  • Practice getting into labor positions
  • Practice relaxation techniques
  • Prevent or treat urinary incontinence
  • Relieve back pain
  • Relieve pain during sexual intercourse

When should I see a physical therapist during pregnancy?

Pain isn’t normal, and this doesn’t change just because you’re pregnant. While your body will change drastically during pregnancy, it doesn’t mean you need to feel uncomfortable or live with pain for 40 weeks or more.

We typically see patients after they have developed pain. Ideally, though, we would like to see you right after the first trimester to start pelvic floor exercises. These keep your pelvis strong and prevent incontinence or prolapse, in which organs such as the uterus fall down or slip out of place. You may have read in a magazine how to do Kegel exercises, but most women don’t do them correctly. We can make sure you are performing them effectively.

Over the course of the pregnancy, we will work with you on proper body mechanics. As your uterus grows, your center of gravity will shift, and your posture and coordination will change. Some muscles will become tight while others will loosen and weaken. We’ll teach you exercises and yoga poses that will strengthen and relax muscles and help you remain comfortable and injury-free.

About five weeks before your due date, we can train you and your partner to do perineal massage. This method relaxes and softens the perineum, the area between the vagina and rectum. It can decrease the likelihood of tearing during delivery.

You may think you know how to push, but you’re likely doing it wrong. We can teach you to push properly so you get the action you’re looking for without holding your breath.

We’ll also work on labor positions so you can get into and out of them comfortably. There is so much going on during labor that you won’t have time to think. By practicing a few things beforehand, they’ll become automatic.

Check with your insurance company about whether you have physical therapy benefits and if they cover wellness visits as well as injury rehabilitation.

Like all health fields, physical therapists specialize in certain areas. When looking for a physical therapist, a few questions to ask include:

  • Have you been trained specifically to treat pregnant or postpartum patients?
  • Do you do internal work if necessary? This includes intravaginal or intrarectal manual therapy treatment of the pelvic floor muscles, connective tissues, scar tissue, etc.

UT Southwestern physical therapist Ashley Rawlins demonstrates and explains five exercises and techniques you can use to prepare your body for labor and delivery.

Ashley Rawlins helps a patient correctly perform child’s pose.

5 exercises to train for labor and delivery

Exercise can prepare your body for an easier – and perhaps quicker – delivery, and it can help you return to your pre-baby weight sooner. If you weren’t active before pregnancy, there’s no time like the present to get moving.

Whether you’re new to exercise or an old pro, here are five exercises and techniques you can use to prepare your body for labor and delivery.

1. Child’s pose

This yoga pose helps lengthen pelvic floor muscles and ease discomfort.

Kneel down and sit on your heels. Then lean forward slowly and walk your arms out long in front of you. Breathe deeply. You also can rest your elbows on the ground in front of you with your hands supporting your head. As your belly grows, you may need to spread your knees farther apart to create space. If it’s uncomfortable to sit your backside on your heels, you can sit up higher.

Take care to not raise your hips above your heart. Talk to your physical therapist for other guidelines specific to you.

Deep squats help relax and lengthen the pelvic floor muscles and stretch the perineum.

2. Deep squat

Deep squats help relax and lengthen the pelvic floor muscles and stretch the perineum.

Stand with your legs wider than hip width. Slowly squat down as far as you can go with your hands pressed together in front of you.

Your physical therapist can talk with you about how often and how many deep squats you should do.

Ashley Rawlins watches a patient perform the cat pose in quadruped cat/cow.

3. Quadruped cat/cow

This yoga pose helps ease discomfort and decrease lower back pain.

Get on your hands and knees. Exhale and round your back as you tuck your chin toward your chest. Then inhale and gently arch your back downward and look up at the sky.

Ashley Rawlins points out the perineal body, or the area between the vagina and rectum.

4.

Perineal bulges

This trains you to push during delivery without holding your breath. Holding your breath while pushing is call Valsalva. Valsalva can decrease the rate of blood flow back to the heart, lower maternal blood pressure, decrease maternal blood oxygen and blood flow to the placenta, and increase the risk for injury. It also can increase fetal head compression and fetal distress.

Perineal bulges should only be practiced in the last three weeks of pregnancy. Don’t practice them often because it can place excessive pressure on your pelvic floor structures.

Don’t practice perineal bulges if you have premature rupture of the membranes, vaginal bleeding during pregnancy, or pelvic organ prolapse. Talk with your doctor and physical therapist before starting perineal bulges. They can guide you in best practices and how often to do them.

When you practice perineal bulges, do it in your planned labor and delivery positions. Sit on a small towel running length-wise from front to back. Gently press your perineal body, or the area between the vagina and rectum, into the towel. Think about gently moving the sit bones – the bones you can feel in your glutes – apart and moving the tailbone away from the pubic bone.

You also can use a mirror to make sure the perineum is bulging out and down, not up and in, which is a Kegel and the opposite of what should be performed during delivery.

5. Perineal massage

Perineal massage lengthens and softens the tissues of the perineum. You can start this at 35 weeks of pregnancy. Perform this massage technique for 10 minutes once a day.

Take a warm bath or hold a warm compress on the perineum for 10 minutes to help you relax before the massage.

Sit or lean back in a comfortable position. Put a water soluble lubricant on your thumbs and perineum. Place your thumbs 1 to 1.5 inches inside your vagina. Press downward toward the rectum and to the sides until you feel a slight burning, stinging, or tingling sensation. Hold the pressure for two minutes until the area becomes numb. Breathe deeply and concentrate on relaxing the muscles.

As you continue to press down with your thumbs, slowly and gently massage back and forth over the sides of your vagina in a U movement for three minutes.

Relax and repeat the process once.

After you give birth, you may experience new physical problems that prevent you from fully enjoying life with your new baby. In part two of this two-part series, we talk about how to get your body back after birth.

To talk with a physical therapist about care before, during, or after pregnancy, request an appointment online or call 214-645-8300.

6 Hip Opening Stretches To Do During Pregnancy

Stretching and exercise are so important during pregnancy. Why, do you ask? Now that you’re carrying around extra weight and fluids, it can make you feel sore, tired, and downright uncomfortable. Stretching during your pregnancy helps relieve your aching joints, reduce muscle tension, relieve lower back pain, increase flexibility, help you relax, and, BEST of all, better prepare you for childbirth. These hip-opening stretches are things that you can benefit from when you’re preparing to give birth. What pregnant mama doesn’t want that?

It’s time to prepare your body for labor by incorporating specific hip stretches into your prenatal workout routine. Remember that the hormones released into your body during pregnancy naturally loosen ligaments in your joints. This is intended to aid childbirth but also leaves you more prone to injuries. Get your doctor’s approval before beginning any new exercise regimen during pregnancy. If you experience any discomfort in your hips, stop exercising. Do not stretch a sore muscle. If there’s any pain, talk to your doctor.

6 Hip Opening Stretches To Do During Pregnancy

Butterfly / Tailor Pose

This is a fantastic hip-opening stretch for the inner thighs, hips, and groin. This pose helps widen your hips, but it also helps ease aches in your lower back.

  1. While sitting on the ground, bring the soles of your shoes together, allowing your knees to point out to each side.
  2. Grasping your feet or ankles, draw both heels in as close to your body as is comfortable.
  3. Lean forward slightly and hold that position. Focus on taking big deep belly breaths.
  4. For an even deeper stretch, press your thighs down with your hands or elbows to bring your knees closer to the ground. Hold that pose and focus on the stretch and your breath.

Squats help strengthen your thighs and open up your pelvis in preparation for childbirth. Ina May said, “squat 300 times a day, and you’re going to give birth quickly.” If I were pregnant, that’d be enough motivation for me!

  1. Stand with feet facing forward or slightly outward, shoulder-width or slightly wider than hip distance, apart.
  2. Slowly and fluidly bend your knees and lower your body, extending the arms out in front for balance if helpful.
  3. Balance your weight on the balls of your heels and pause.
  4. Breathe and slowly rise back up and then repeat the action.

Hip Flexor Stretch

The hip flexors are the muscles at the top of your thighs that allow you to lift your knees and bend at the waist.

  1. Kneel on your right knee and put your left foot in front of you so your leg forms a right angle.
  2. Put your left hand on your left thigh for balance and put your right hand on your right hip or also on your left thigh.
  3. Keeping your back straight, lean forward, and shift your body weight to the forward leg. You will feel the stretch in the right thigh.
  4. Hold for 30 seconds, then switch legs and repeat.

Pigeon

With this pose, you can use a yoga strap or yoga brick to help you ease into this hip stretch until your flexibility increases.

  1. Sit on your mat with one leg extended behind you.
  2. Bend your front leg to 90 degrees and, if sitting on a mat, walk your foot to the inside edge of your mat.
  3. Inhale as you lay your knee down flat (at the opposite edge of the mat).
  4. Hold for a few minutes and repeat on the other side.

Figure 4

This stretch is an excellent way to release the hips and tight glutes! You’ll be amazed by how much easier you can move — and deeper you can squat!

  1. Start lying on your back with knees bent, feet flat on the floor.
  2. Lift right leg and cross right ankle over the knee.
  3. Reach hands around the left leg to meet under the thigh (as shown).
  4. Draw the left thigh towards you while keeping your torso pressed against the floor.
  5. Use your right elbow to gently press the right knee away from you as you draw your thigh in closer.
  6. Hold for 3-5 breaths, deepening the stretch with every exhale, then switch sides.

Seated Straddle

  1. Extend both legs out wide with your feet flexed.
  2. Press your pelvis and hamstrings into the floor to help straighten your spine.
  3. Stay in this position if this is enough of a stretch for the backs of your legs, or walk your hands out in front of you.

Remember, stretching during pregnancy helps protect your freedom of movement and prevent muscle injury. It’s important to keep your muscles and joints strong and flexible for an easier labor.

If you don’t stretch during your pregnancy:

  • You could reduce your joint range of motion.
  • You could make your muscles short and tight, so they function less efficiently.
  • It can lead to spinal misalignment, which can cause mild to severe back pain and can cause specific muscle groups to tighten. Over time, spinal misalignment can distort the shapes of major muscle groups.

Other benefits of doing hip-opening stretches during pregnancy are:

  • It helps bring oxygenated blood into your muscles to give you more energy and help flush out toxins and lactic acid, so you’ll experience less muscle soreness.
  • If done correctly with deep breathing, stretching also helps bring more oxygen to your baby to help them grow.
  • It helps keep you loose, calm, and relaxed.
  • It keeps you flexible.
  • Stretching before and after exercise prevents injury and sore muscles.
  • It helps to relieve physical and mental tension.
  • It helps to lengthen your muscles to enhance your flexibility permanently.
  • Stretching regularly helps to lubricate your joints, so they move smoothly and without pain.
  • Stretching regularly gives you greater freedom of movement.
  • It helps counterbalance the biochemical effects that pregnancy can have on your body.
  • It can also help you cope with pregnancy’s psychological and emotional stress.
  • It not only helps you prepare for the birth of your child but can help you get into the habit of taking time out for yourself to rest and rejuvenate before the demands of parenting become overwhelming so that once your baby arrives, you’ll remember that you need to take care of yourself to be able to take care of him.

The list goes on and on! So stretch those hips and pelvis, ladies! You won’t regret it.

Top 35 Exercises for Opening the Hip Joints

The hip joints are the largest in the human body and less mobile, as they are tightly covered by inelastic ligaments and tendons, on which muscles are layered. If the joints are not developed, then their range of motion will be limited. To increase flexibility and mobility, exercises for stretching the hip joints, which you will find in our selection, will help.

5 reasons to do a hip stretch:

  1. You will get rid of stiffness, the feeling of "woodenness" of the body, which will give you real freedom of movement and new opportunities in mastering yoga or stretching.
  2. You will learn how to perform cross, longitudinal and other types of twine.
  3. For women, this is an effective way to relieve symptoms of PMS, as exercise improves blood circulation and metabolism in the pelvic area.
  4. You will feel a real ease of movement, and the gait will become graceful.
  5. You will become calmer and more balanced, as stretching relaxes, relieves mental and physical stress.

Hip Opening Exercises (Beginners)

The beginners' workout includes exercises that gently open the joints and increase muscle elasticity. Performing the complex regularly, you will significantly improve flexibility and will be able to move to a new level of training to start mastering more complex exercises. For training, you only need a sports mat and some free time.

How long to do:

  • For a small stretch: hold each pose on each side for 20 seconds (total duration ~15 minutes)
  • For a medium stretch: hold each pose on each side for 30 seconds (total duration ~20 minutes)
  • For Deep Stretch: Hold each position on each side for 40 seconds (~30 minutes total)
  • For Splits: Hold each position on each side for 60 seconds (~40 minutes total)

1. Warrior Pose II

Lunge with your right foot forward so that your knee is at a right angle. Turn the left foot to the left, taking a stable position. Turn the body after the left leg, raise your arms and spread them apart. Turn your head forward so that your gaze is directed over your right hand. If in this position you see the big toe of the right foot, then the pose is done correctly. Repeat for the other leg.

This exercise gently opens the hip joints and stretches the thigh muscles, preparing the body for the main load.

2. Plie

Place your feet as far apart as possible and turn your toes out to the sides. The thighs should be parallel to the floor. Lean forward and rest your forearms on your thighs, gently pressing on them and trying to spread even more.

This hip stretch improves the elasticity of the inner thigh muscles, making the legs more flexible. Plie is also an excellent preparation for transverse twine.

3. Side lunge

Step to the right as far as you can and lower yourself into a low lunge, bending your right knee at an acute angle. The left should be fully extended, while you can rely on the full foot or only on its side. Try to get as low as possible to stretch the inner thigh of the right leg well and open the hip joints. Repeat for the other side.

This exercise not only opens the hip joints, but also improves the flexibility of the legs, stretches the hips and strengthens the muscles.

4. Side Stretch

Kneel and extend your left leg to the side. Raise your right hand up and lean to the left, stretching the lateral muscles of the body. As you do this, you will notice how the back of your left thigh is stretched. Hold your left hand randomly. Don't forget to repeat for the other side.

An excellent hip stretch that does not require a high level of flexibility initially and prepares the body for more challenging poses.

5. Low Lunge

Get into a plank position with your arms straight and then step forward with your right foot, bringing your foot down next to your right palm. Lower your left knee down to further stretch your thigh muscles. The further you place your foot, the higher the load will be. Repeat for the left leg.

This simple yoga leg stretch will help you make your hamstrings and inner thighs more supple and supple.

6. Low turn lunge

Remaining in a deep lunge position with your left foot in front, lift your left arm up and twist to the left. Lean on your right hand. At the same time, try to lower the pelvis as low as possible to increase the stretch of the hips. Repeat for the other side.

In addition to the back of the thighs, this exercise also stretches the muscles of the core, increasing the flexibility of the whole body and range of motion. The exercise is also good for posture and opening of the shoulder joints

7. Sitting Pigeon Pose

Lunge with your right foot in front and lower your knee to the floor. Release your shin and place it in front of you. At the same time, the left leg lies calmly behind, leaning on the arch of the foot. Lower the pelvis as low as possible, trying to touch the floor with the right buttock and thigh, help yourself to maintain balance with your hands. Repeat for the left leg.

This hip opener stretches the gluteal muscles and hamstrings well, making them supple and promoting faster recovery after physical exertion.

8. Sitting leg abducted stretch

Sit on the floor and spread your legs as far apart as possible. Bend your left leg and pull your heel towards your body. The right one remains motionless. Grasp the foot and lower leg of the left leg, pulling it towards you. Repeat for the right leg.

Stretches the quads and hamstrings, opens the hip joints and improves flexibility.

9. Half Lotus Stretch

Sit on the floor and pull the right foot towards the body. Bring your left leg back so that the shin lies freely next to the body. Try to take your leg as far as possible to increase the stretch of the quadriceps. Don't forget to repeat for the other leg.

This exercise provides gentle stretching to the biceps and especially the quadriceps of the thighs, and improves the flexibility of the hip joints.

10 Sitting Simplified Butterfly

Sit on the floor with your knees apart and your feet together. Tilt your body forward, trying to keep your back straight. Bend as low as possible to open your hips as much as possible and stretch your inner thighs. The closer the feet are to the body, the greater the load on the legs.

One of the best exercises for opening the hip joints, which allows you to stretch the muscles well and improve the flexibility of the hips.

11. Seated Curl

Sit on the floor with your legs extended forward. Bend the right leg at the knee and place its foot behind the thigh of the left leg. Turn the body to the right, put your left hand behind the knee of your right leg to strengthen the twist. Lean on your right hand, turn your head after it. Be sure to repeat for the left leg.

This exercise primarily stretches the sides of the body, but also gently stretches the thighs, including the outer thighs.

12. Cross-Legged Sitting Stretch

Sit on the floor and bend your knees. Place the foot of the right foot on the knee of the left. Take your back a little back for comfort and rest your palms on the floor behind you. The closer the shin is to the body, the stronger the stretch. Repeat for the other side.

In this exercise, the main load falls on the gluteal muscles, but the quadriceps are also involved. A simple exercise qualitatively opens the hip joints, improving their flexibility and mobility.

13. Lying leg turn stretch

Lie on the floor and bend your right leg at the knee. Raise your knee up, grasp the shin of your right leg and pull the shin to the body. The closer the lower leg is to you, the more the muscles of the back of the thighs are stretched. Repeat for the left leg.

This exercise for stretching the thighs well relieves tired muscles after a workout, relieves tension and pain.

14. Cat Tail Pose

Lie on your right side, leaning on your forearm. Lower your left knee to the floor. Grasp the foot of your right leg with your left hand and pull it towards you, stretching the quadriceps. Roll over to your left side and repeat the exercise.

If you're looking for an easy way to deeply stretch your front thighs, this exercise is 100% perfect. It qualitatively stretches the quadriceps and can be included in stretching after training the legs to reduce soreness.

15. Happy Child Pose

Lie on your back and bend your knees. Lift them up and clasp your feet with your hands, pulling your knees to the body. Try not to tear your lower back off the floor to increase the stretch. Pull your knees as close to you as possible to achieve a deep stretch on the back of your thighs.

One of the best exercises for stretching the hip joints improves leg flexibility, stretches the hips and buttocks, and also promotes blood flow to the pelvic organs and the normalization of metabolic processes in this area.

16. Lying stretch - shin on thigh

Lie on your back and bend your knees. Place the foot of the left foot on the knee of the right and lift the right leg up. Grab your right thigh with your hands, pulling your knee towards you and strengthening the stretch. Repeat for the other side.

This exercise relieves tension from the muscles of the back of the thighs and stretches the gluteal muscles well, making them elastic and improving blood flow in the tissues.

17. Cross-legged stretch

Remain in the same position, but now place your left thigh on top of your right thigh and wrap your arms around your feet, pulling your legs toward your body. Feel the muscles in both legs stretch deeply as the hips are in a crossed position. Change your leg and repeat the exercise.

This variation of the gluteal stretch reinforces the stretch for maximum release of tension and tightness from the muscles.

18. Half Frog Pose

Lie on the floor with your stomach down, turn your head to the left. Stretch your arms in front of you as comfortably as possible, you can bend them at the elbows. Bend your left leg at the knee and pull it closer to your body. The inner side of the thigh should lie on the floor. Change your leg, remembering to turn your head to the right.

Effective hip opener provides deep stretching of the inner thighs and prepares the body for the cross split.

Hip Opening Exercises (Advanced)

This section provides exercises that help deepen the stretch and greatly increase the range of motion of the hip joints. You need to move on to this block only after mastering the basic stretching, since most exercises involve an above-average level of stretching. For training, you still need only a mat. Stretching is recommended after a short warm-up to warm up the muscles.

How long to do:

  • For a small stretch: hold each pose on each side for 20 seconds (total duration ~15 minutes)
  • For a medium stretch: hold each pose on each side for 30 seconds (total duration ~20 minutes)
  • For Deep Stretch: Hold each position on each side for 40 seconds (~30 minutes total)
  • For Splits: Hold each position on each side for 60 seconds (~40 minutes total)

1.

Tree Pose

Stand straight and place the foot of the right foot on the thigh of the left, trying to place the foot as high as possible. Close your hands in front of you or lift up. The right leg should be turned to the side to open the hip joints as much as possible. Don't forget to repeat for the other side.

Gently stretches the hip adductors, improves balance, and is a great start to your stretching workout.

2. Wide leg lean

Stand with your feet as wide apart as possible and lean forward with a straight back. It’s great if you can put your forearms on the floor and lean on them. If it doesn’t work, then lean on your palms. Try not to bend your back and bend at the expense of the hip joints, not the lower back. The wider the setting of the legs, the stronger the stretching of the hips.

This is a great leg stretch that will prepare you for the cross split and open up your hips.

3. Garland Pose

Stand with your feet slightly wider than your shoulders and point your toes slightly apart. Now squat as deep as you can, fully bending your knees. The back should be straight. Bend your elbows and place your palms together in front of you. The elbows should rest against the knees and put a little pressure on them, increasing the stretch.

Despite its simplicity, this exercise perfectly opens the hip joints, contributing to their flexibility, and also stretches the muscles of the thighs and buttocks.

4. Butterfly Pose

Sit on the floor with your back straight. Bend your knees and spread them apart, trying to lower them as low as possible. Close your feet and pull them to you as close as possible. Keep your feet in this position, while trying not to bend and not arch your back.

This is a super effective hip stretch that will help you increase hip flexibility and muscle elasticity.

5. Sitting stretch with calf circumference

Remaining on the floor, straighten both legs forward again. Now bend your right leg at the knee and grab your shin with your hands, pulling it to the body. Try to straighten the shin so that it is parallel to the floor and perpendicular to the left leg. Apply some pressure to the leg, pressing it closer to the body, which will increase the stretch.

An effective leg stretch for deep stretching of the hamstrings and glutes.

6. Lizard on the forearms

Get into a plank position on your forearms, then step your right foot forward, placing your foot next to your elbow or palm. In this case, the left leg remains motionless. After completing the approach, change your leg. The further you put your foot, the stronger the load will be.

Low stance makes the stretch deeper and more challenging, but helps maximize hip opening and range of motion.

7. Lizard pose with twist

Remaining in the lizard pose on the elbows, lower the knee of the back left leg to the floor and turn the body to the right. Lean on the elbow of your left hand, and with your right hand slightly push the knee away from you to increase the stretching. Repeat the pose for the other side.

A deeper version of the hip stretch exercise to maximize ligament and tendon development and increase the elasticity of the thigh muscles.

8. Pigeon Pose with Leg Circumference

Sit in the sitting pigeon pose, to do this, place the shin of the right leg in front of you, and leave the left behind in an arbitrary position. Now bend your left leg and grab it with your hand. Keep your back straight and look up. Feel the stretch in the hamstrings of the right leg and the stretch in the quads in the left. Repeat for the other leg.

This exercise allows you to work the biceps and quadriceps of the thighs at the same time, providing a gentle stretch to both muscle groups.

9. Lying Pigeon Pose

To deepen the stretching in Pigeon Pose, release your leg and lean forward. You can put your head on your forearms or stretch your arms forward. In this position, the gluteal muscles are best stretched, but the biceps of the thighs are also involved. Change your leg and do the exercise again.

Lying Dove Pose improves hip flexibility and is one of the best exercises for deep glute stretching.

10. Straight leg bend

Sit on the floor with your legs straight out to the sides. Then bend the left leg at the knee and place the foot near the body, you can rest it on the thigh of the right leg. Now bend over to your left leg, trying to lie on it with your stomach and chest. Do not bend your back, tilt at the expense of the hip joints. Do the exercise for the other leg.

This exercise not only perfectly stretches the back of the thighs, but also improves the flexibility of the spine, relieves tension from the lower back and cervical region.

11. Half Split Bent Over

Sit on the floor and spread your legs as wide apart as possible. Lean forward, keeping your back straight. Lean on your forearms or lie completely on the floor with your whole body, stretching your arms forward. Do not lower your feet down to increase the load.

Half split transverse promotes deep stretching of the inner thighs of both legs, developing muscles and ligaments, relieving tension and clamps.

12. Frog Pose

Lean on your forearms and spread your knees to the sides, lowering your pelvis down. Try to touch the floor with your inner thighs. Adjust the load: the closer the knees to the body, the stronger the stretch.

The frog pose is a complex but effective exercise for opening the hip joints, which significantly improves their flexibility, speeds up blood circulation and metabolic processes in the pelvic organs, and is also the initial step to mastering the transverse twine.

13. Frog Pose with Leg Extension

Remaining in normal Frog Pose, extend one leg out to the side, making sure that the inside of the thighs and calves touch the floor. At the same time, do not tear off the pelvis to feel the maximum stretching of the adductor muscles.

This exercise allows you to deeply stretch the muscles of the legs almost over the entire surface and open the hip joints, giving the body a whole new range of motion.

14. Butterfly Pose Lying

Lie on your back and bend your knees. Then spread your knees to the sides, and close your feet. Place your hands along the body, do not strain your neck, relax your back. The closer the feet are to the body, the stronger the stretch.

Gently stretches the muscles of the inner thighs, relieves tension in the pelvis and lower back, and balances and relaxes the nervous system.

15. Single Leg Warrior Pose

Lie on your back with your arms straight behind your head and bend your knees. Lower your right knee down and place your shin next to your thigh so that the arch of your foot is down. The left leg remains motionless. Relax your neck, do not arch your back, keep a comfortable position.

This exercise helps to deeply stretch the muscles of the front of the thighs, relieve tension and soreness.

16. Lying leg extension

Lie on your back with your legs straight. Raise your left leg up and grab your ankle with your hand. Take your leg to the left side, without bending it at the knee, trying not to tear your lower back off the floor. Repeat for the right leg.

This exercise not only helps to stretch the inner thighs, but also makes the muscles and ligaments more elastic, which increases the range of motion of the hip joint.

17. Stretching

Lie on your back and lift both legs up. Spread your legs to the sides as wide as possible, allowing them to lower under their own weight. If necessary, help yourself with your hands, lightly pressing on your hips. The same exercise can be done against a wall if you are stretching for a cross split.

Stretching is performed as a preparation before mastering the transverse twine, because this exercise perfectly pulls the adductor muscles and develops the ligaments.

Stretching the hip joints brings great benefits to the body, prolonging youth and preserving the beauty of the body. Perform the complex regularly to improve flexibility, improve health and, finally, sit on the twine, fulfilling an old dream.

See also:

  • Top 20 stretching exercises for the back
  • Top 20 static yoga asanas for the core and abdomen
  • Top 20 yoga asanas for stress relief
  • Top 20 yoga asanas for balance and balance
  • Top 30 Asanas for Beginners

15 Hip Exercises Everyone Should Know

July 23, 2021 Educational programSports and Fitness

Learn how to strengthen and stretch your muscles properly and you will never have to suffer from pain and stiffness.

Iya Zorina

Author of Lifehacker, athlete, CCM

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Why do exercises for the hip joints

To keep the joints healthy, they need movement. Physical activity has a positive effect on the condition of cartilage, and strong and elastic muscles around them reduce the risk of injury during sports and in everyday life.

Hip exercises are recommended both as a pain prevention and even as a treatment for conditions such as osteoarthritis, the thinning of cartilage between two bones.

For example, a review of scientific studies analyzed 77 papers involving almost 6.5 thousand people. It turned out that 8 weeks of exercise significantly reduced pain, improved the function of the affected joints and quality of life in patients with osteoarthritis.

The exercises below will help warm up the muscles around the hip joints, relieve pain and slightly increase your range of motion.

However, before doing them, one should reasonably assess one's condition and possibilities.

When not to exercise

Hip discomfort is not necessarily associated with osteoarthritis. This area of ​​the body can hurt, for example, because you ran too much without training and you have an inflamed tendon of the ilio-tibial tract. Or they overdid it with weight when bending the legs and injured the muscles on the back of the thigh.

If your joints are sore after a workout, it's best not to touch the injured area and let your body recover. In this case, start the exercises only when the discomfort is completely gone and the movements do not cause discomfort.

Also, do not exercise before visiting the doctor if you have the following symptoms:

  • the pain persists for more than one week, given that during this time you do not load the joint;
  • temperature rises;
  • hip pain came on suddenly and you suffer from sickle cell anemia;
  • pain occurs on both sides and also in other joints of the body.

Which hip exercises to do

We have selected several items from the UK Health Services (NHS) recommendations. Also on the list were movements from a small scientific experiment on the treatment of osteoarthritis of the hip, and exercises from physiotherapist Dr. Jo from her YouTube channel.

1. Lying Knee Curl

This exercise gently warms up the thigh muscles. You can do it right in bed in the morning.

Lie on your back with both legs straight. Slowly bend one knee, sliding the foot horizontally towards the buttock. Then straighten your leg and repeat. Do five times for each limb.

2. Pulling the knee to the chest

The movement increases the elasticity of the gluteal muscles.

Lie on your back, bend your knees and place your feet flat on the floor. Raise one leg, grasp the area under the knee with your hands and pull it to your chest as far as possible. Hold for three seconds and return your foot to the floor. Repeat five times with each leg.

3. Side Leg Raise

This exercise strengthens the gluteus medius muscles.

Stand sideways to a chair or wall and hold on to a support with one hand. Raise your straight leg out to the side as high as you can. Bring it back and repeat.

If this exercise is easy for you, try to make it more difficult by adding resistance.

Hook the resistance band to a stable support not far from the floor, put the loop around your right ankle and move a little further, stretching the band. Turn to the support with your left side and take your leg away, overcoming the resistance of the elastic band. Perform 5-10 times with each limb.

4. Isometric hip abduction against the wall

This exercise strengthens the gluteus medius.

Stand with your right side close to the wall, bend your right leg at the hip and knee joints at an angle of 90 degrees and press it against the wall.

Place your left foot on the floor and press your bent hip into the wall. You should feel how the gluteal muscles tighten from the side of the supporting limb.

Hold the position for 5-10 seconds, trying to push the wall as hard as you can. Then lower your leg and repeat again. Do three sets of 15 reps on each side.

5. Leg Retraction

This exercise strengthens the gluteal muscles. Stand facing the back of a chair or a wall. Lift your leg off the floor and take it back, tensing your buttocks. Return to starting position and repeat.

You can also work with resistance - put the elastic band over the ankle of the working leg and take it back.

Do 12-15 reps for each limb.

6. Glute bridge

This exercise strengthens the gluteal muscles and the back of the thighs.

Lie on your back, bend your hips and knees, and place your feet flat on the floor. The angle of the bend in the knees can be straight or sharp - when the heels are closer to the buttocks.

Lift your pelvis off the floor and extend your body in a single line from your shoulders to your knees. Squeeze your buttocks at the top, then lower yourself back to the floor and repeat.

If this is too easy, try lifting one foot off a horizontal surface and straightening your leg. Raise and lower the pelvis with support from only one limb - this way the muscles will get more load.

Perform 10-15 reps on each leg.

7. Shell

Movement strengthens the gluteus medius and increases hip mobility.

Lie on your side, put your legs on top of each other and bend them at the hip and knee joints. An arm or pillow may be placed under the head.

Raise your upper thigh so that your knee is facing the ceiling. Squeeze your buttocks at the extreme point and bring your legs back, returning to the starting position.

This exercise can be made more difficult with the help of an expander: put on the elastic just below the knees and abduct the thigh, overcoming the resistance of the tape.

Repeat 12-15 times on each side.

8. Squats

This exercise strengthens the muscles of the thighs and buttocks.

Stand with your back to a stable support about 50 centimeters high, such as a chair. Position your feet shoulder-width apart or slightly narrower, turn your toes to the sides.

Straighten your back, push your pelvis back and sit down until it touches the chair. Do not linger in this position: touched - and immediately come back. You can keep your hands in front of you - it will be easier to maintain balance.

Use an expander to make things more difficult. Put it on your feet just above the knees and while squatting, try to keep your hips from turning, resisting the pressure of the elastic. This will increase the load on the gluteus medius and teach you good squat technique.

Do 10-15 reps.

9. Side Adduction

This exercise strengthens the adductors on the inside of the thigh.

Lie on the floor on your right side, you can put your head on your arm or a pillow. Bend your left leg at the knee and place your left foot on the floor at about the level of your right knee. Lift your straight right leg off the floor, lifting it low, fix it for a second and lower it back. Perform 10-15 times on each side.

10. Leg raise, lying on stomach

Movement strengthens the gluteal muscles.

Lie on the floor on your stomach, you can put your head on crossed arms or take a pillow, as in the video. Straighten your knees and tuck your toes in to place your toes on the floor. Straining your buttocks, tear off one leg from the horizontal, fix for a second and lower it back.

Do not drop the limbs to the floor, but return them slowly - this will allow you to better pump the muscles. Perform 10-15 reps on each leg.

You can also take an expander band and put it on the ankles to complicate the movements and better load the muscles.

11. Seated hip curl

This exercise strengthens the hip flexors.

Sit on a chair or other low support with your back straight and your feet flat on the floor. Raise your right knee as high as you can, hold for a second, and then lower it back down. Then do the same with the left limb.

Perform 10 reps on each leg.

12. Lunges on the spot

Movement strengthens the legs and buttocks, improves balance.

Stand up straight with your hands on your waist. Step your right foot forward and stay in that position. Lower yourself until your front thigh is parallel to the floor, or stop a little higher, as long as the stretch allows.

Keep your back straight and lean forward slightly. Make sure that the heel of the front foot does not come off the floor. Straighten up and repeat. Do 10-12 times with each leg.

13. Single Knee Stretch

This item will help stretch the hip flexors, muscles that are often shortened in those who sit a lot.

Kneel on the floor with a mat or rolled towel underneath. Tilt the pelvis back - pull the pubic bone towards the navel. Then gently move your hips forward. Feel the stretch in the front of your thigh near your groin. Hold the pose for 20-30 seconds and repeat on the other leg.

14. Glute stretch

Lie on your back, bend your knees and place your feet flat on the floor. Then lift your right leg, rotate your thigh outward and place your right shin on top of your left thigh just above the knee. Feel the stretch in your right gluteus muscle.

To make the exercise more difficult, you can move your left heel closer to the buttock, and also lift your leg off the floor, grab your thigh with your hands and pull it to your chest. Fix the position and stay in it for 20-30 seconds. Then repeat with the other leg.

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