Stretch it out

In a seated position, a mountain of stress goes onto our hips. Here are some exercises to improve flexibility and strengthen that area of the body


Nisthula Nagarajan

Published: Wed 30 Jun 2021, 2:19 PM

Last updated: Sat 25 Sep 2021, 2:19 PM

With all the sitting we do, we end up holding a lot of tension and stress in our hips, leaving overly tight hip flexors that make us prone to injury in case we exert ourselves even a little bit more than usual. It is highly recommended that you stretch the parts of your body that stay in one position the entire day such as your shoulders and ankles. When you get home, try to stretch out your whole body, concentrating on the hip flexors. Dr Ossama Abdallah, a Danish board-certified Consultant Orthopedic Surgeon and hip and sports medicine expert, has outlined the various yoga stretches to strengthen and increase flexibility in the hips.


Lie on your back with the seat all the way up against the wall. If your butt muscles are tight, just lie with the seat slightly away from the wall.

Let your legs fall out to each side, do not push them down, let gravity determine how low they should fall. Lie here for five minutes, relax your legs well and breathe deeply.


Lie down and put your feet up on the wall at approximately 90°. Place the right flexed foot over the left knee. Go closer or further away to the wall, you want to feel the stretch on the outside of the hip and in the buttocks. Relax your back, breathe deeply and release the tension as you breathe out.


Step one foot forward next to the corresponding hand — your knee should be just above the ankle. Press lightly into the foot of the hind leg so your little toe is easily activated.

Lift your upper body and rest your hands on your knees. Relax your muscles and stay here for two to three minutes. If uncomfortable, try putting a blanket under the knee or place a block under the stretched shin.


Sit with your legs outstretched in front of you. Bend the legs and then let the knees fall out to each side. Let your feet meet each other. Adjust the position of the feet from your buttocks to suit you. Place your fingers on your feet, inhale and then gently move your upper body over your feet. Relax your back, neck, legs and knees. Stay here for two to three minutes. If uncomfortable, use a few pillows or blocks under the knees or try to adjust your feet.


Stand with a little more than hip width’s distance between your feet. Turn the heels in and the toes out.Bend down at the knees and come down as if sitting on a chair. Keeping your back straight, use your upper arms to gently press your thighs outward so that your knees are flush with your toes.

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