5 Stretches That Will Loosen Your Tight Hips Fast

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Photo Credit:Runner’s World

A physical therapist explains how these groin pain stretches will help you soothe your pulled groin and loosen up tight hips.

Emily Schiff-Slater
Why it helps:
“Often with hip pain, the hip flexors can be guarded and tight,” says Vorensky. Using trunk rotation (your chest, abdomen, and back), this stretch will target the hip flexor and groin muscles to ease groin pain.
How to do it:
Start in a half kneeling position. You are aiming to stretch the back leg’s hip flexor and groin muscles. Rotate the trunk (upper body) to the same side as your front leg. Squeeze your glute on the rear leg to increase the stretch of the hip flexor and groin muscles. If you do not feel a stretch, add a gentle lean forward. Complete for 15 seconds. Rest for 15 seconds. Do four to six times per side.
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Emily Schiff Slater
Why it helps:
Lunges will strengthen and stretch your muscles at the same time. “Exercises that work on strengthening while the muscle is lengthening is effective in helping with flexibility,” says Vorensky.
How to do it:
Start standing with both feet together. Take a step to the side with your right foot, slowly lowering into a lunge. Keep the toes of both feet pointed straight forward; this will make sure you are targeting the groin muscles. Press back to start for one rep. Complete 6 to 10 reps and repeat on opposite side.

Do two to three sets, resting 30 to 60 seconds between each.
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Simple Isolated Short Groin Stretch
Emily Schiff-Slater
Why it helps:
This relaxing isolated groin stretch is great for the end of your workout as a cooldown. As a whole, these challenging-but-comfortable stretches just feel good and help your body relax, so incorporate them into your routine after your sweat session is finished, says Vorensky.
How to do it:
Sit up straight with the soles of your feet touching in front of you, creating a butterfly-like shape. Using your elbows, gently push down on your knees to really deepen the stretch in your groin region. Don’t push hard—this should be gradual, increasing the range of motion over a 30-second period. Rest 30 seconds. Do three to five sets.
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Simple Isolated Long Groin Stretch
Emily Schiff-Slater
Why it helps:
Another great cooldown exercise, use this stretch to target the groin and hamstring muscles, suggests Vorensky.
How to do it:
Sit up straight with your legs forming a wide “V” shape. Gradually lean your trunk forward, reaching straight out toward your toes, to create a gentle stretch for 30 seconds. Rest 30 seconds. Do three to five sets.
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