My hips have tightened as I’ve entered my late 20’s. I was never particularly flexible to start with, but today I can hardly move from a seated to a standing position without something in my hip joint popping or cracking. Similarly, my hamstrings have only tightened over the years.
With this in mind, I scoured the internet for daily stretches to improve my flexibility.
Here’s what I found:
Hips
Knee Lifts
Keeping the left leg straight, pull the right knee up toward the chest.
Hold the stretch for 10 seconds.
Let go of the knee and gently lower the leg back toward the floor.
Repeat 5–10 times, each knee.
Double Hip Rotation
- Lying flat on the back, bend the knees and bring them toward the body until the feet are flat on the floor.
- Gently rotate the knees to the left, lowering them toward the floor. Rotate the head to face the right while keeping the shoulders against the floor.
- Hold for 20–30 seconds.
- Slowly return both the head and knees to the starting position.
- Repeat on the opposite side.
Hip Flexion, Extension, & Abduction
