hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is a 15 Min Hip Stretches Hip Stretching Exercises for Hip Pain Hip Stretch & Rehab Mobility Drills
doesn’t require any equipment but you may want to use a mat for comfort I’m
going to be doing the standard variation and follow me for those modifications
all right let’s do it we’re going to the floor to start we’re going to lie down
on our back and we’re going to do a lying hip rotation so go and set that
left foot down on the ground bring your opposite foot up with your right leg
we’re going to take that right hip through the full range of dynamic motion
so we’re gonna press gently on that knee every time and every time you can get
just a little bit more range of motion so again we’re going through this 10
times and throughout all these movements today your range of motion may not be
what ours is that’s okay make it your own and that tenth time let’s hold now
hold and press feel that hip stretch and on all these stretches today I want you
to take it to about 85% so don’t take it to the one where it’s starting to hurt
or or stress you but instead where it just feels like a good stretch we’re
holding this for 15 seconds so let’s go three two one and done okay let’s switch
bring that opposite foot up and again we’re going to go through that dynamic
range of motion ten times there’s any nerves or tendons that are stuck in your
in your hip is a good one to loosen them up taking it through the full range of
motion nice and controlled nice and easy ten times breathing
throughout good going a little further every time two one and on this last one
and hold good if you need to you can grab with your opposite side hand and
hold this foot in place and just press press on that knee feel that hip stretch
again aim for 15 seconds on this one and we are breathing let’s go three two one
zero excellent okay similar position for the
next one let’s go back to that right leg we’re going to do a figure four bring
that right leg up we’re going to reach through your legs both hands wrapped
around that knee now we’re going to pull this knee in two so on this one we’re
not doing the dynamic range of movement we’re just pulling and holding for
fifteen seconds now you might be able to pull it all the way to your chest or you
might be good just right here everybody’s a little bit different so
again you make this routine your own your own capabilities today breathe pull
again feel that stretch all through your hips and glutes and three two one
excellent all right let’s bring that opposite leg up and do the left side
again pull into your chest breathe whew this site is definitely tighter than my
right side no actually it is on me too and you might experience that that’s
alright going through these you might experience them to figure out a couple
spots are tighter than you had anticipated might discover some new
things about yourself different book nothing wrong with that let’s hold four
three two one and zero all right good next we’re going to work
on your piriformis which is up here this little furry me which your sciatic nerve
runs through off and causes a sciatic nerve pain so we’re going to target that
one with this next stretch go ahead and kick that leg over your right leg over
your left we’re going to angle that left knee in just a little bit all right now
we’re going to grab that right knee with both hands and we’re going to take it
through a dynamic range of movement but we’re pulling that right knee to your
left shoulder so you’re pulling it across so not just back not just over
but you’re pulling it up and across and that’s toward your shoulder up towards
your shoulder again but 10 times through this range of
motion a little bit more of a stretch every time working your way into it
to one and on this last one 15 second hold and stretch good because I stretch
all down your leg and into your glutes maybe a little bit into your back that’s
alright that’s how we know what’s working loosening it up putting in the
work today so we can feel those results tomorrow let’s hold four three two one
excellent okay gently come back and let’s switch it up let’s do the opposite
side now again I’m going to angle that right knee in now my left leg goes over
and let me pull this left knee to my right shoulder you might find on some of
these that you’re more flexible than on some of them you’re less flexible and
that’s okay every body is different just about doing our best and getting a
little bit better every time you come back and repeat this routine good nice
controlled breathing throughout using any momentum on this range of motion
maskull last one and let’s whole pull back fifteen seconds
feel that stretch good again taking that stretch to about 85% of what you’re
capable of maybe 90 but any more than that and you’re really not doing
yourself any good you’re just developing scar tissue at that point so don’t take
it to the point where it’s really hurting let’s go three two one and done
zero good okay let’s sit up for the next one next we’re really going to open up
the hips with this next one we’re going to do a butterfly claudia is going to do
the more classic butterfly move and I’m going to do a little more advanced move
called a traveling butterfly but either way we’re going to take it through that
full range of motion so I’m starting my feet together legs out straight I’m
going to travel forward and then bring my knees down where Claudia is just
going to go ahead and stay seated in one position and then she’s going to bring
those knees down either way full range of motion bringing the knees up and down
feeling that stretch in your inner thighs don’t hold your breath on this
one breathe through the movement and keep good posture good try to bring your
heels as close to your body as you possibly can and as you work through
this move you should feel yourself already
starting to loosen up and getting a little bit more range of motion on your
last one than you do on your first let’s go just one last one and I’m this last
one let’s go ahead and take it and let’s hold against Peter as close to you as
you can a couple different variations of this one if it’s hard for you can lean
back if you want a little more of a challenge you can drive those elbows
into your shins and into your knees and press your legs down and then lastly you
can bring your upper body in towards your legs and press down at the same
time again you find in here what’s right for you from your current fitness level
breathe let’s hold for five more seconds it’s a great stretch I like this one two-one-zero this one always takes me
back to my martial arts days it was when we always well this one takes me back to
elementary school we all have our memories of the butterfly flashback okay
we’re going to turn over for the next one and we’re going to do a frog this
one not one of my favorites it works really really well we’re
really well but man does it does it work okay so let’s bring those feet together
hips are open now up on my hands is going to be the easier version down on
which is the arm I’ll be doing is the harder version either way I’m going to
bring those hips back and then forward it’s back and forward again working
through that range of motion figuring out what parts need work and you may not
have that large of a range of motion on this one no you might no I especially
don’t that’s okay yep and make it your own figure out what
your body needs no sits forward and back breathe along the way let’s go one last
one and then we’re gonna hold bring those hips down open them up and hits
down good excellent work I’ll try to keep those feet together down here
trying to keep them together trying to bring those hips down or forward good
let’s hold this one for five more seconds guys you got it and five four
three two one zero excellent okay let’s come up for this
next one we’re moving into a kneeling lunge and stretch so I’m going to do a
variation where my hands are up where Claudia is going to support herself with
her hands very important distinction between the two I’m going to come up I’m
going to reach cross and I’ll feel this stretch all down my hip flexor where
Claudia’s going to keep her hand on the ground and what that’s going to do that
that’s going to limit the amount of weight that her body has to support and
that is being stretched where I’m really giving it everything I got on this one
good feeling that stretch all the way down side in your hip flexor and three
two one excellent okay let’s switch up opposite side now again and that
kneeling lunge position you decide if you want to support yourself with your
hands or if you really want to open it up now if you’re doing this one where
you’re upright be sure not to hyperextend your back but instead bring
your gluts forward as you reach across and actually go ahead and squeeze those
glutes no really make sure that your hip flexors are stretching good breathe and
hold let’s do this one for five more seconds three two one and zero good okay
let’s move into a 9090 position different names for this one but I
usually like to go with the ninety ninety because it kind of describes the
position right which is both knees at a 90 degree angle and so Claudia is just
going to hang out here and make sure in trying our best to get both knees down
on the ground where I’m going to take it from this position I’m going to go one
step further into a pigeon so I’m going to bring this foot in and then I’m going
to bring this back leg back now here’s one variation a little easier variation
and even harder is go ahead and come down onto these forearms you decide
which one of these three is going to be right for you today I think either way
we were feeling that that hip stretch feeling it working and hold good you’re
doing the pigeon variation make sure that you have your weight over your leg
and you don’t cheat by bringing it out here let’s go three two one and zero
good okay let’s hit that opposite side now so go ahead and start with that
opposite side ninety ninety good and again from here I’m going to move into
that pigeon so I’m in that back leg out behind me and I’m
coming forward just to give you a different angle good
you’re experiencing a little cramping I’m pretty sure that’s normal because
totally normal because this is me yesterday cramping so try to breathe
through the movement and this is actually the second time that we’re
shooting this video because the first time you hit a equipment malfunction
yeah let’s hold this for three more seconds two one zero
good so I’m actually feeling more flexible as a result that’s good two
days in a row like hey that I live speak to the routine okay we’re going to go to
our back so I’m going to do a subpoena butterfly so let’s lie on our backs when
you put your feet together and try your best to get your feet close to your body
they might not be able to might be out here but just do the best you can yep
and now let’s go through this full range of butterfly motion opening up and
closing let’s add 10 times nice and control nice and easy taking your knees
down a little further every single time good nice and controlled breathing to
one and on this last one let’s drive those knees to the floor feel that major
stretch just isometric hold static stretch if you’d like to you can
use your hands to get just a little extra stretch if you want to kick it up
a notch you feel comfortable doing so good hold this one for five four three two
one and zero good okay we’re going to come up onto our knees for the next one
into a kneeling hip flexor stretch so we’re going to come up until both knees
are on a 90 degree angle the first thing we’re going to do you have your hands on
your hips if you’d like first thing you do is contract both glutes now what
that’s going to do is going to your pelvis in the right direction so
now we can stress it hip flexor in a second from this position that you flex
those glutes you might already feel that rectus femoris getting tight and
contracting in here but if you don’t call yet you need a little extra now
bringing those hips forward it doesn’t take much keep your abs tight contracted
and your glutes contracted and just come forward last thing you want to do is
hyper send your back and arch just keep the glute squeeze and rock forward until
it tightens doesn’t take much range of motion on this one not at all I don’t
have to move very far at all to feel it a lot of you aren’t gonna have to move
at all just active keeping your glutes flex will do it for you depending on how
tight you are it’s hope four two one zero
all right let’s switch it up hit that opposite side and con’s glutes are
flexed abs are flexed now gently come forward for me my last ones a little
tighter I can already feel probably some repercussions from that run I did a
couple days ago that’ll do it it definitely will tighten your hip
flexors this is a great one if you are a runner to loosen them hold them tight
keep those glutes tight abs tight four three two one and zero well done thank
you so much for joining us today if you like this workout you can work it out
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thank you so much for working out with us today I’m coach Kozak and I’m Claudia
and we will see you at your next workout