I’m Coach Brian, a strength coach and functional movement specialist, and I’m excited to guide you through a quick yet effective 10-minute stretching routine focused on your hip and glute muscles. Whether you have a full 10 minutes or just a few, these five exercises can be adapted to your schedule, offering relief and improved flexibility.
Unlocking the Power of Stretching
Our hips and glutes often carry a lot of tension due to our sedentary lifestyles and are essential for overall mobility. By incorporating these stretches into your routine, you can gradually alleviate discomfort and improve your range of motion.
Exercise 1: Hip Flexor Stretch
Begin in a kneeling position with one leg extended in front. Focus on your breath and sink into the stretch. This exercise targets your hip flexors, a commonly tight area. Spend a minute on each side, allowing yourself to go deeper into the stretch as you breathe and relax.
Exercise 2: 90-90 Hip Stretch
In this exercise, adopt a 90-degree angle with your legs. Shift your hips forward and explore different angles while maintaining good posture. The 90-90 stretch opens up your hip flexors and encourages mobility. Spend one minute on each side, adjusting as needed for comfort.
Exercise 3: Pigeon Stretch
This stretch targets your glutes and requires easing into it. Begin with one leg extended in front and gradually sink down, maintaining a tall spine. If necessary, use props like yoga blocks or a bench for support. Aim to spend a minute on each side, deepening the stretch as you go.
Exercise 4: Figure Four Stretch
Lying on your back, cross one leg over the other and reach through to pull the knee in towards your chest. This exercise is excellent for stretching your glutes. As your glutes loosen, you can increase the intensity by pulling the knee closer. Spend one minute on each side, focusing on your breath.
Exercise 5: Seated Knee Hug
Finish off the routine with a seated knee hug. Sit up tall and pull one knee into your chest while keeping your spine straight. Avoid rounding your back to ensure that you’re targeting the glutes. Take a minute on each side, allowing the stretch to relax and rejuvenate your muscles.
Wrap-Up and Key Points
Ten minutes may seem like a long time, but investing it in this hip and glute stretching routine can lead to immense benefits.
These stretches are perfect for post-workout recovery, before bedtime, or whenever you need some relief.
Remember to breathe deeply, and as you get comfortable with the routine, you can gradually increase the duration of each stretch.
If you’re looking for more great ways to increase your flexibility and mobility, check out our video on the 9 Moves to Fix Your Hip Pain.
