1. Hip Flexor Stretch:Start in a kneeling position with one foot forward, knee bent at a 90-degree angle. Shift your weight forward until you feel a stretch in the front of your hip. Hold for 20-30 seconds, then switch legs.
2. Pigeon Pose: Begin in a tabletop position, then bring one knee forward and out to the side, with the other leg extended straight back. Lower your hips toward the floor until you feel a deep stretch in your outer hip. Hold for 20-30 seconds, then switch sides.
3. Glute Bridge: Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top. Hold for a few seconds, then lower back down. Repeat for 10-15 reps.
4. Lateral Leg Raises: Lie on one side with legs straight. Lift the top leg toward the ceiling, keeping it straight, then lower back down. Repeat for 10-15 reps, then switch sides.
5. Fire Hydrants: Start on all fours with knees under hips and hands under shoulders. Lift one knee out to the side, keeping it bent at a 90-degree angle, then lower back down. Repeat for 10-15 reps, then switch sides.
6. Figure 4 Stretch: Lie on your back with knees bent and feet flat on the floor. Cross one ankle over the opposite knee, then reach through and pull the bottom knee toward your chest until you feel a stretch in your hip and glute. Hold for 20-30 seconds, then switch legs.
7. Hip Circles: Stand with feet shoulder-width apart and hands on hips. Circle your hips clockwise for 10-15 reps, then switch to counterclockwise. This dynamic movement helps improve hip mobility and flexibility.