Hip Stretches

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Seated Pigeon Stretch

  • Sitting upright in your chair, cross your right ankle over your left knee.

  • Flex your right foot, and feel a stretch in your right glute and outer hip.

  • If you don’t feel a stretch, slowly hinge forward at your waist and lean into the right hip.

  • Hold for 20-30 seconds, then switch sides.

WHEN TO DO THIS:

  • Anytime you’re sitting on a chair that allows you to keep your knees at a 90-degree angle…at your desk, at the kitchen table, in your living room.

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Seated Knee to Chest Stretch

  • Sit up tall and cross your right leg over the left.

  • Place your hands on your shin and pull your knee into your chest.

  • You can also do this stretch without crossing your legs and just bringing your knee up to your chest.

WHEN TO DO THIS:

  • Sitting at your computer while on a call where the video is off.

  • In your living room while watching TV.

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Modified Warrior 1 Hip Flexor Stretch

  • Stand up from your chair and step your right foot forward and your left foot back.

  • Open the feet wider than the hips, and bend the front knee while keeping the back leg straight.

  • Turn the left toes so they face forward on a 45-degree angle.

  • Place your hands on your hips, on your desk for balance or reach them towards the sky. Pull the abs in and relax the shoulders. Hold for 20–30 seconds, and then switch to perform on the other side.

WHEN TO DO THIS:

  • While standing at a counter…in the kitchen or in the bathroom.