Tone and Tighten
8 Minute Hip Stretching Routine For People Who AREN’T Flexible
A simple hip stretching routine to improve your hip flexibility and decrease pain! And you don’t need to be a yoga instructor to do it! Improve your hip range of motion and increase your hip mobility with these effective hip stretches led by a physical therapist. Follow-along hip stretching routine you can do right at home – hope it helps!
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🔗 LINK TO DR JARED’S STRETCH OUT STRAP: https://urlgeni.us/amzn/stretchoutstrap
🔗 LINK TO DR JARED’S THICK EXERCISE MAT: https://urlgeni.us/amzn/drjaredexercisemat
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📌 **8 Minute Hip Stretching Routine For People Who AREN’T Flexible**:
Struggling with tight hips? Join me in this 8-minute stretching routine designed specifically for people who aren’t very flexible! These gentle, effective stretches will help loosen up your hips, increase your flexibility, and improve your overall mobility. Follow along and let's get those hips feeling great!
🔍 **Why Are My Hips Tight?**:
Tight hips can result from prolonged sitting, poor posture, overuse during physical activities, or simply not stretching enough. When the hip muscles become tight, they can limit your range of motion and cause discomfort or pain.
🧘♂️ **How To Increase Hip Flexibility**:
Increasing hip flexibility involves consistent stretching and mobility exercises. Focus on gentle, controlled movements that target the hip flexors, glutes, and surrounding muscles (exactly what you’ll find in this routine!). Regular practice will help to gradually improve your flexibility and reduce tightness.
✔️ **Best Stretches to Increase Hip Range of Motion**:
The best stretches for hip flexibility include those that target multiple muscle groups around the hip joint. In this routine, we’ll cover effective stretches such as hip flexor stretches, groin stretches, and hip rotator stretches, all designed to increase your hip range of motion and relieve tightness.
BEGINNER HIP STRETCHING ROUTINE
SINGLE KNEE TO CHEST STRETCHES
PIRIFORMIS STRETCHES
HAMSTRING STRETCHES
HIP FLEXOR STRETCH
GLUTE STRETCH
ADDUCTOR STRETCH
ALTERNATING HIP ROTATORS
💬 Did you try these hip stretches? Did they help you? I LOVE hearing from you – leave your experience in a COMMENT and let me know how you feel!
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MORE GREAT HIP VIDEOS FROM TONE AND TIGHTEN
🔗 7-MINUTE HIP OPENER ROUTINE: https://youtu.be/GIuiGVYr7ho
🔗 LATERAL HIP PAIN RELIEF EXERCISES: https://youtu.be/1OBmlRvLRxI
🔗 STRENGTHEN YOUR HIPS FOR BACK AND HIP PAIN: https://youtu.be/NkgdllCCrts
🔗 FIX YOUR LATERAL HIP PAIN: https://youtu.be/SRkJKwBP-x4
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**DISCLAIMER:** This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
my hips are pretty tight and I assume that if you're watching this video yours are as well and we know how frustrating it can be to click on a hip stretching video here on YouTube and the first stretch looks something like this or like this or even like this and honestly I don't even know how she's doing this and so if you want a simple routine that you can do every single day to improve the flexibility and mobility in your hips you're in the right place this video is for you I'm Dr Jared and this is going to be an 8 minute follow along routine that you can do to improve range of motion and decrease pain and tension in your hips and lower back let's get started for this routine all you're going to need is a belt or a towel or a sheet or a rope just something long that doesn't stretch we're going to use that for my favorite hamstring stretch coming up here in just a second the first thing we want to do though is start with the glutes right here the hip extensors in the back lay down on your back bend one knee up and then with your hands you're going to grabb right around your knee I'm going to hit start on my timer and we're going to pull that knee into your chest until we get a good comfortable stretch right here in the glutes and sometimes with this right now I'm pulling my left knee straight to my left shoulder sometimes I even like to kind of pull over towards my right shoulder you can vary where that stretch hits and you can kind of put it in different places and just work on whatever tightness you might have and we're going to hold that for 30 seconds and then at the 30 second Mark we're going to switch over and then let's get over into the right side as well keep things nice and balanced so pull that right knee as high as you can till we get just a good comfortable stretch in the back of the leg in that back glute [Music] and then up next is going to be one of my favorite stretches for your hip rotators this one gets tight in a lot of people with hip pain this is a purform stretch cross your left leg over your right with your hands grab behind your right knee and then pull that right knee up towards your chest until we get a comfortable stretch in that left deep hip and I laugh because that one's tight on me hold that for 30 seconds [Music] and then we'll switch and we'll keep it even so now my right leg crosses over my left knee grab behind your left knee and pull until we stretch that right hip out I do want to mention stretching should be very comfortable if you push too far and it gets painful we're doing doing more damage than good so try to keep it in a nice comfortable range of motion as much as you possibly [Music] can after this we're going to be working into those hamstrings and so we're going to sit up grab your rope put that around your left foot and then we're going to lay back down holding on to the Tails of the rope and then you can use those to pull your foot up towards your ceiling up towards your head just until we get a good stretch in the hamstring muscles right back here in the back of the leg we're going to hold that in a comfortable spot for about 30 [Music] seconds and then we're going to switch over to the right foot so now the right foot goes into whatever you're using and then we're going to pull again just nice and comfortable try to keep your knee straight if your knee starts to bend like what we need to do is back off a little bit and then pull that up rest straighten the leg out and pull up again just like [Music] this after this we're going to get into one of my favorite flows for for my hip flexors and for my glutes and so this is going to be a tall kneeling hip flexor stretch kneel on your right knee left foot comes forward we're going to sit up nice and tall and then lunge onto that left foot until we get a good comfortable stretch right here through the right hip flexor so you should feel that right through the right front of your hip again keep your torso nice and Tall to enhance that stretch and then we're going to move right into a hip extens extension stretch on my uh left side over here so that was my hip flexor on my right side now I'm going to rock back to my left kind of sit down on that right heel until I get a good stretch in that left hamstring you can enhance this as you kind of reach forward just like this that's going to put a little bit more of a pole in that hamstring a little bit more of a pull through that glute keep it comfortable go as far as you can if it's not very much of a reach then that's where we'll start but if you come back and you do this regularly you should notice some improvement over time and then the next series is going to be for the adductor muscles these muscles on the inside part of your leg I'm going to stand with my feet out wide and then lunge down onto my right leg so I'm going to shift my weight over here to the right until I get just a good comfortable stretch through the inner part of the groin muscle here on the left you'll see that I'm nowhere near the splits you probably aren't either if even this is a good stretch to your legs this might be might be where we start and then if you can shift away ever so slightly you're going to enhance that stretch you're going to feel it more on that left side and so that was the left let's keep things even now I'm going to shift my weight to the left until I get a good stretch here on the right and again the humor here is I feel like I should go a lot farther than this anyway we're going to hold that in a good comfortable position for 30 seconds and then we're slowly going to work our way back and we're going to again keep things even so we're going to do that same hip flexor hip extensor flow now over here to this side so now I'm going to kneel on my left knee right foot is forward I'm going to Lunge onto that right leg until I get that good stretch here through these left hip flexors and we'll hold that for 30 [Music] seconds and then just like we did on the other side now we're going to rock back onto our left foot with the right heel down until we get a a good hamstring stretch and then I'm going to reach forward with my hands as much as I can as much as as much as range of motion allows until I get that good stretch hamstring and up into that right glute as well nice and comfortable remember to breathe while you're stretching nice deep [Music] breaths and then our last stretch is going to be one for row rotation mobility and so you're going to sit on the ground with your feet out wider than your hips in this position I'm going to roll to my left my right knee Dives to the inside my left leg kind of has this 90° Bend in the knee until I get a good stretch it's going to be in that left glute as well as the right inside part of that hip we're going to stay here for about 10 to 15 seconds come back to the middle we're right here you can kind of hang out here you can stretch that out for a second and then we're going to complete complet that roll all the way over to the right until we get again that same deep stretch in the right hip and as in the top of the left hip as well and this is one I'll kind of spend 10 to 15 seconds one way and then 10 to 15 seconds another way I kind of treat this more as like a like a flow type thing I'm not going to hold this statically as long these are usually right before some kind of leg day or some kind of workout so I kind of like to work in and out of Mobility with this one I hope that you found this beneficial I hope that you've liked this routine come back and do this one regularly and you should see that range of motions start to improve in your hips if you haven't subscribed to my channel I'd love to see you back for more hit the circle right here to do that here's another video to help you out with your hips hope this helps and hope to see you again soon
#Minute #Hip #Stretching #Routine #People #ARENT #Flexible
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Did you try this routine? I would love to hear from you – COMMENT your experience below and be sure to LIKE this video if you enjoyed it (thank you for supporting me and my channel!). If you're experiencing pain in your lateral hip, here are the exercises I would recommend for that: https://youtu.be/1OBmlRvLRxI. Hope you feel better! Thanks again 🙏🏼
Hello. I just subscribed. I've had TKR 3 years ago and my surgeon said not to cross knees. Any suggestions for hip flexor, piriform exercises that I don't cross my knees or put weight on my knee. Thanks.
I'm a truck driver. I can't even stand up straight most of the time. I'm seriously not flexible. The first stretch you show, lay on your back and bend one leg and grab your knee – laying flat on my back is a hell of a stretch, took me over a minute to get into that position. … and well I can't reach my knee. I can touch it with one hand, but can't grab it in any way. Next stretch – cross a leg over your knee and grab that knee again. I can barely cross my leg – its a major stretch and I already couldn't reach my knee. Can you do a video for folks with much less flexibility? There isn't one truck driver I know that can stand up straight or lay flat on their backs and I would guess that there are many office workers in the same boat. How can we modify these stretches so that folks like me can do them?
Thank You❤ 75f these look like what I can do. I build fence and lift 50# bags of feed but have lost my hip flexibility. Thank you ❤❤❤❤
Can I do just this stretching without doing any other exercises? 🙏 pls rply
Sir….🙂
Can i follow this straching every day? Pls 🙏 rply??
Hello.
Are the exercises presented in the video indicated and do they increase joint mobility in a person with bilateral coxarthrosis?
Gotta love YouTube as I woke up this morning with a really sore hip, did a quick search and you came up (once past those yoga vids) and followed along now sore hip has gone! Magic, thank you so much for your work ❤ Subscribed 😊 easy as.
Hi i do your Exercise for flexibility and it really helps me thank you so much.❤
Will this increase flexibility so I’ll be able to touch toes
Will this help me get my splits one day too
Excelente! Saludos desde Argentina
😊
This will help me become flexiable ?
I've lost 80lbs since Jan 16th of this year. Your channel is a staple in my daily routine. Thank you so much! Your way of communicating and leading has helped me immensely! Truly appreciative!
This helped me significantly in a few days. so.glad i found it.
I fractured my foot in a car accident 3 months ago and I still have alot of pain on my foot and can't hardly walk and my foot feels funny it feels weird
Man i really LOVE your video! its easy to follow and its super effective. Highly encourage you to create a program / app that covers rehab and flexibility/mobility. Will definitely support it 🙂 cheers!!
This is great! I already use your work out routines and stretching routine daily. Will be adding this to it, thank you!
Dr. Jared, I can’t thank you enough for this video! I’ve been following along every day since you released this video and my hips are starting to feel amazing! I used to have to go to the chiropractor every month to have my hips put back in place because of the pain I experienced when walking. Now no pain, no more chiropractor! Thank you!!!
Thanks for this o
routine
When I walk my hip front and back wat can I do brother help me.. So. Time I am feeling when I standing my body going front and back.. Some time I standing I left right going side to side.. Wat problem bro
Thank you for your work, truly a great person!!! Love your videos new subscriber! ❤
I opted to try PRP for a torn meniscus prior to surgery. I don’t experience pain while walking. I do experience some swelling around especially behind the knee, and a lot of stiffness while resting and upon rising. I would like to do gentle stretching but don’t know if I should. I hate that this has completely sidelined me from my daily walking and working out (at home). I’m 65 and have always been active and athletic and want to keep my body strong. I know a torn meniscus doesn’t normally get better without surgery but I’ve never had an injury and this more or less came out of nowhere! Can I stretch I do gentle stretches without more harm?
Sir pls help me my problem uters prolapse and umbligal herniya pls shootsble my body strength vand safe excersise your video link me pls pls help sir
If we have knee problem can we do these exercises. Please guide.
Your videos are great…. but that stretch in the thumbnail is a big no no according to Stuart McGill
If you have lower back pain please avoid this stretch and anything that resembles it
Hi, i've been going to the gym regularly for about 8 months now and stretching my legs after workout every time. My flexibility increased a lot, but i seem to have a big problem with my left hip…it's a lot less flexible and even hurts in some positions or when i'm rotating it to switch positions.
One example is if i'm doing a simple standing split, when i'm getting back up, my left hip just starts burning.
Another example is with a seated hamstring stretch variation with one leg turned back. If my left leg is forward, i can bend down at last a little bit towards the middle, but if my right leg is forward and the left one is back, my left hip is just wooden and i can't bend down to the middle at all…
I also notice that i can't really turn my body forward in a zenkutsu dachi stretch if my right leg is forward…the hips just won't turn like they do if i switch legs…my left hip doesn't really hurt in this case, but my left ankle does…
Any idea what my problem could be?
Love these! Thank you😊
I perform three of these stretches regularly but I have noticed when I do the first one my left leg or knee does not come straight to my chest whereas right comes easy but is still tight …left leg goes to the lateral side would you please explain why is that? Is it because of tightness or do I need to work on other things which of course I'm unaware of….I can't do piriformis stretch on right leg due to my ROA .. the last one I do it while lying down it gets a bit easier…I am excited to add the hamstring stretch with the band …thank you for your amazing videos they are helpful…
Love your videos. I worked with them for 2 or 3 months, 5-6 days a week. Even after all that time, many of the stretches continued to be very difficult, while a few of them became much easier. It didn't make sense that some were getting easier while others I saw basically no improvement. I went to my doctor and was able to show her exactly which stretches weren't getting better, despite doing them religiously. After a couple of referrals, I ended up at a rheumatologist and was diagnosed with ankylosing spondylitis.
I know for a fact that if I hadn't found your videos that lay things out so simply, and in a way that is recognized by the medical community, I wouldn't have been able to present such a detailed problem to the doctors. While it has done some pretty significant damage to my SI joint/hips over the years, I was able to catch it fairly early, at the age of 38, before any full joint fusion took place. Thanks man. By now I've seen what can happen to people who aren't diagnosed until later in life, and I'm just so thankful. Thank you, thank you, thank you.
Thank you!!! This is the video I’ve been waiting for! I’ll start incorporating this with the following-along core strengthening video and should really help in my waking and balance!
These do along with you videos are so helpful. Please make more videos in this format. It’s very helpful. Thank you.
Saving this video for my cooldown routine!
Great, thank y
Great stretches!!!!!!!😊
I have constant pain and tightness on my right side of my lower back and down towards the hips, what is this and what can I do about it? I have tried everything!
💖❤️🙏❤️💖
شكرا جزيلا لك فيديوهات رائعة ومفيدة جدا شكرا لك
Can all these exercises be done for piriformis syndrome? 8:56
These are all excellent Jared. Thank you. Keep the great videos coming. 💪
Thank-you👍🇦🇺
Mate lay off the sunbeds lol
Thank you ❤
Very nice routine!
I have happy hips now! Just finished your 6 min core video as well. Thx.
🤗🤗 thanks só much! 🎉🎉