Excessive sitting or strength training without stretching can cause tightness in the hip flexors, according to Healing Lifestyles & Spas. Practicing some simple yoga poses for at least 10 minutes a day, six days a week can help soothe, stretch and release the tension in your hips. You may feel a dull ache in your muscles as you stretch, but this is normal because the muscles are accustoming to stretching farther than usual.
The Lunge
Lunge forward with your left leg until your right knee touches the floor. At this position, the sole of your left foot should be flat on the floor while the toes of your right foot should support your right leg. Place both hands on the floor on the inside of your left leg. Relax your arms, back, head, legs and neck. Maintain this pose for at least three minutes, according to Yoga Body Naturals. Avoid straining your breathing and just breath normally until you feel comfortable. Repeat this process when lunging forward with your right leg. As you become more comfortable with the lunge, slowly place both your arms on the floor until your elbows touch the floor for a more intense stretch.
Eye of the Needle
Lie on your back with your knees bent, and both feet flat on the floor. Cross your left ankle over your right knee and interlace your fingers beneath your right thigh. Lift your right leg off the floor and maintain this position for at least three minutes. Your back should remain flat, and your head should rest comfortably on the floor. If you feel strain in your neck or upper back, then place a rolled towel or small pillow under your neck for support. Repeat this process with the opposite side.
Legs Up the Wall
The legs up the wall pose, or viparita karani, is ideal for beginners because of its simplicity, according to Fitness For Mommies. Set a rolled towel or small pillow beneath your lower back, lift both your legs off the ground and rest them against a wall. Keep both your legs straight so they are almost flat against the wall. From the side, you should appear to be sitting on the wall with your back on the floor. Lift your arms back so they rest on either side of your head. Maintain this pose for at least three minutes.
About this Author
Chris Passas is a freelance writer from Nags Head, N.C. He graduated from East Carolina University in 2002 with a bachelor’s degree in journalism. He has written for Demand Studios since September 2009.
