If you work behind a desk or on a computer all day, it is most likely that your hips have become tighter and are begging for some solid stretches. Here are some stretches that you could do at home, and even one that can be done while you are at your work desk.

 1. World’s Greatest Stretch

  1. From a high plank position, step your right foot to the side of your right hand.
  2. Press your left hand into the ground and bring your right hand overhead. Twist your body to the right side, and bring your gaze to the lifted fingertips.
  3. Reverse the movement and repeat on the opposite side.
  4. Continue for 30 seconds.

2. Standing Figure-4 Stretch

  1. Come into a standing position on your mat.
  2. Ground down through your left leg. Lift your right knee, and plant your foot onto the thigh.
  3. Flex your foot, hinge at your hips, and lower into a chair pose.
  4. Repeat on the opposite side.

3. Seated Figure-4

  1. From a seated position, bring your right ankle up to your left thigh.
  2. I like to lift up my left toes and gently press my hand onto my right knee to enhance the hip stretch. 
  3. Breathe in, then slowly fold the torso forward as far as you can over the right shin as you exhale.
  4. Hold for a few breaths and repeat on the left side.

4. Pigeon Pose

  1. From a downward dog position, reach your right foot up to the sky.
  2. Bend your knee and bring it in line with your right arm. Bring your right foot to the left side of your body, and allow your shin to rest on the ground.
  3. Bring your back leg down to the mat, and lift your chest, keeping your hips in one line.
  4. Hold for a breath, then slowly lower your torso to the ground so it folds over your right leg. Here, you have the option to bring your forehead to the mat.
  5. Hold for as many breaths as you’d like, then peel your body back up. Come back into downward dog, then repeat on the opposite side.
  6. Hold for as many breaths as you’d like, and make your way back to downward dog again, or continue on to a different pose.

5. Reclining Butterfly

  1. Come into a seated position on your mat, bring the soles of your feet together, and allow your knees to fall to either side.
  2. Place a yoga block under your lower back and your head, and allow your body to lower down.
  3. Let your arms relax overhead, and hold this position for as long as you need.

6. Child’s Pose + Hip Circles

  1. Come to all fours. Ground down through your palms.
  2. As you inhale, drop your belly and bring your gaze up to the sky.
  3. As you exhale, curl and round your spine, and bring your gaze toward your belly button.
  4. From here, move your body intuitively, stretching from side to side as you need.

7. Downward-Dog Hip Circles

  1. Start in a tabletop position on your mat.
  2. Inhale as you lift your hips up high, coming into a downward-dog position.
  3. Ground down through the soles of your feet and your hands, allowing your hips to be the highest point. Pedal out your dog, lifting one heel, then the other.
  4. From here, lift your right leg into the air, bend your knee, and open up your hip. Then begin to create circles with your hips.

8. Low Lunge

  1. From a downward-dog position, lift your right leg and place your foot in between your hands. Let your back knee, shin, and the top of your left foot rest on the mat.
  2. Allow your hips to sink down toward the mat, creating a nice stretch.
  3. Stretch your arms into the air, keeping your biceps by your ears. (If you’d like, cactus your arms open for an extra stretch.

Hopefully, you are able to try these stretches to make sure that your hips remain aligned properly. You can also decide to add chiropractic appointments to your wellness routine, to make sure all parts of your body are aligned. If you want to book an appointment with one of our experienced chiropractors, please send an email to info@evolvevancouver.ca

DISCLAIMER: These posts should not be used to self-diagnose or self-treat any health, medical, physical or psychiatric condition. Information shared via posts does not replace professional healthcare advice specific to your condition and needs. If you are unsure whether you would benefit from implementing tools discussed in these posts, please contact your healthcare provider.