Can someone recommend some specific hip stretches for tight hips, specifically hip flexors, that are good for riders? I am pretty flexible ham string wise and the inside of the my thighs (doing a sitting butterfly stretch I can almost get my knees to the floor) but I feel like when I’m in the saddle I don’t have a lot of control over moving my legs (specifically the right one) from the hip. It’s worse in the winter and I end up being crooked in the saddle which makes my horse crooked - together we’re a hot mess.
I looooove #2 here. Feels SO GOOD.
http://www.stack.com/a/4-hip-flexor-stretches-to-relieve-tight-hips
But highly recommend getting a foam roller and rolling your butt and quads everyday. It should hurt, but should help unlock everything. (Yes, quads–at least for me, when my flexors are tight my quads ALSO go nuts over compensating.)
pigeon pose from yoga is a good one.
and bridges where you lay on your back, squeeze glutes and then lift your bum off the floor builds gentle strength in hips.
These are more hip strengthening than hip stretching but I think there’s a relationship between strength and flexibility: https://www.youtube.com/watch?v=2GEjVdP2YGk (minutes 10 - 17)
I am a bit of a structural nightmare but have found a lot of physical relief and benefit from incorporating these hip strengthening exercises. It is weird how little hip circles can make such a big difference.
Too hard to expla
I lay on the dining room table on my back (butt almost at edge of table) and let my legs hang over the edge – hurts so good! LOL.
Thank you all and HungarianHippo - thank you for the time and effort in drawing the stick figure! I pretend that I’m a runner but I never really thought about that contributing to the tightness of my hips!
Lay on your back; have feet on floor and bend knees. Place outside of left ankle on top of right knee … let left knee fall towards floor … raise both hips evenly with your shoulders on the floor … try to open up hip joint but keep both hips even. Lower … and reverse!
While there are some really helpful stretches posted above, be very careful doing some of them if you have ANY type of knee pain/issue.
One that works well for me (& doesn’t cause pain to my messed up knees)
stand next to a chair(use for support/balance if needed)
weight on right foot, bend left leg, placing your left ankle just above right knee.
Do a squat, sitting well into the back of your right heel. You’ll feel it pull all through your hip/butt. Hold for about 15 seconds.
Reverse legs & repeat.
I usually do about 10 reps.
Another thing is if your hips are really tight, don’t forget to stretch your lower back, quads & hamstrings as well.
Self.com has hip foam roller stretches that I started recently. Major difference on long term hip stiffness and pain. I can feel the difference when I ride.
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