How To Stretch Tight Hips - 7-Minute Hip Opener Routine For Beginners
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- Опубліковано 16 сер 2023
- Who knew your hips could feel this good?! A 7-minute follow-along stretching routine guided by a physical therapist to help open your hips, loosen up your joints, improve mobility, and feel better fast. Hip mobility stretches you can do right at home.
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🔗 LINK TO JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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WHY ARE HIPS IMPORTANT?
Mobile hip joints are like the unsung heroes of movement. Think about how you can walk, dance, or just reach down to tie your shoes - all thanks to those hips. They're the bridge between your upper and lower body, giving you the freedom to twist, turn, and bend.
Flexible hip joints are not just about staying limber; they're the secret to avoiding aches, supporting your back, and keeping your balance. Whether you're a gym enthusiast or just tackling everyday tasks, those mobile hips are the key to keeping you on the go.
WHAT ARE “HIP OPENERS”?
Heard about hip opening stretches? They're basically stretches and exercises that do wonders for your hips. These stretches go beyond just feeling nice; they actually make your hips more flexible and less prone to injuries.
You know that tight feeling after sitting for hours? Hip opening stretches kick that stiffness to the curb. They're like a good morning stretch for your hips, helping you move more freely and comfortably. So, next time you want to touch your toes without groaning, these stretches are your new best friends.
HIP OPENER MOBILITY ROUTINE
In this video, I’ll lead you through a 7-minute hip mobility routine designed for beginners or people who aren’t very mobile (trust me - I’m the perfect guy to lead it!).
Specifically we’ll work through all the motions that are possible at the hip - front-to-back (sagittal), side-to-side (frontal), and rotation (transverse).
By the end of this routine you will be feeling and moving a lot better!
HIP OPENER ROUTINE
Sequence 1
Hip Flexors and Glutes
Sequence 2
Alternating Hip Rotators
Sequence 3
Hip External/Internal Rotators
Sequence 4
Alternating Hip Adductors
💬 Did you try the hip opener routine in this video? What did you think? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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CHECK OUT THIS ENTIRE HIP PAIN AND TIGHTNESS PLAYLIST FROM TONE AND TIGHTEN: • Hip Pain Relief Exercises
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
Did you try this routine? How did it feel? How do you feel now that you completed it? Let me know in a COMMENT below, and be sure to check out this routine to supplement your stretching with great hip strengthening: ua-cam.com/video/TH7XujK_ubs/v-deo.html Hope you feel better! 🙏🏼
The 🐐 of helping folks feel BETTER❤
I'm 48, have spinal stenosis and ankylosing spondylitis, diagnosed in my early 20's, of everything I've looked into, your videos are short and hopefully effective. I don't have alot of time for routines and i desperately need to regain flexibility. Since hitting menopause, I'm always stiff, in constant pain, and my job is very physical, 8-10 miles of speed walking daily, lifting up to 50lbs repeatedly, squatting, bending, pushing pulling, i do that job to keep me in shape and mobile, i can't sit at a desk job (it's debilitating), constant movement helps my pain, but my flexibility issues are also making pain worse after even 5 minutes of rest. If your program works for me, I'll forever be grateful!!! My hip joints are so stiff after sitting, i can barely move. I'll post an update once i start noticing a difference 🤞🏻🙏🏻 also going to try your plantar fasciitis stretch, i suffer with it and the doc hasn't done much for me.
What’s the update?
Any update? Really appreciated
I ain’t reading allat
Another great, simple and effective video. I'm already feeling the benefits after 1 week. My morning routine now involves working through 2 or 3 of your videos. Thank you
Great job!
I am a runner so these are very helpful! Thank you!!
Thank you so very much - your stretches give such effective and efficient relief !
You're so welcome!
Hey Doc, been doing your 3 beginner stretch movements as I train everyday and they’ve been really useful I feel great. I do them 1st thing in the morning 💪🏾
Great to hear!
Former marathoner. Had lymph removal with cancer surgery. Hips started tightening until I can't get into a car without manually lifting my leg These exercises are helping me get my mobility back!
Loved your Video Brother ❤
You are an inspiration
Appreciate that so much!
Low back was hurting so I came to you tube looking for a quick video. I feel so much better. Zero pain
Love to hear that!
how long did it take you to see results
How useful moves @Thank you very much!
You're very welcome, @user-ow9jy8ss8u! I hope they help you! Thanks for commenting.
Thank you soo much. God bless♥️🙏♥️
You're very welcome, @rosemariecamello3728! I hope they help you! Thanks for commenting.
The only good stretching tutorial on youtube, thanks!
Happy to help!
You give me exactly what I need, exactly when I need it. Thanks!
You're very welcome, @terrychiasson5180! I hope they help you! Thanks so much for your kind comment!
Fantastic!
Glad you like it and I hope it helps!
just did these for the first time i feel great, thanks!
Glad you like them!
Thank you so much for this video. I followed along with you for the first time. My hips feel much better. I'm going to do this twice a day. Thank you again 😊
You're so welcome!
Thank you!!
You're very welcome, @SuePenn! I hope they help you! Thanks for commenting.
Well I started and yes feeling it!in a good way,good stuff friend
Wonderful! So glad it is helping!
Very helpful 💪
Glad you think so!
That was just fantastic! I'm tight everywhere. Can't wait to do this again tomorrow 😊
Love to hear it!
Added this as my go to for long car rides etc… since we are sitting so much these days we need to stretch our hips!
I hope you find it helpful!
Excellent video. I hope will continued use my lower lumbar . Hip flexors & glutes will stop hurting. Thank u sir
Thanks so much! I hope it helps.
Hi from Liverpool UK tks for your videos
Thanks for watching! I hope you enjoy this routine.
Yess, a variation of hip openers. Thank you heaps Jared💚 My fav are the Rotators :) Question, will you be doing an advanced Hip opener routine too?
You're very welcome, @emms8! We'll see what kind of reception this beginner version receives and, if there's enough interest, I'll gladly do an advanced routine as well!
@@toneandtighten Thank you for replying Jared. Totally understand what you said. Thank you tons though for the tremendous effort n time in making so many videos for us all🤗 Much appreciated.
Can only do flexion/extension, and some rotations. Any lateral move (internal or external) is excruciatingly painful (almost broke both hip sockets on a bad backward fall in judo class).
A good one sir
Thank you so much, @jayrobertson1689! I hope these things help you!
Very helpful training ,thank you!
You bet!
why does my body move forward when i do the rotator stretch? something to take note of is i also have a leg length discrepancy
Sir, can you make a video on the bow legs?
On the last stretch, I can get pretty low, can I put my hands on the ground for stability?
The rotator stretch is definitely where I need the most work. I'm very flexible in a lot of directions, but my hips are so tight I've never really been able to sit cross-legged.
At least not comfortably
Jared. what about Pelvic floor exercises?
I am 42 and recently got back into boxing. I suspect some of my form and technique suffers due to hip mobility, so I decided to look into it and this is the first video I have come across. Lets see how this works out for me!
Best of luck!
I have a sore sartorius muscle do you have any stretches to stretch out that muscle
How thick is your yoga or workout pads? If you dont mind what brand where didn you bought that? Thanks
Hey there!. I've had a bad habit of popping my shoulders for like, three years now. It doesn't hurt or anything, but I do it all the time, and I'm starting to wonder if it might cause problems down the line. Plus, my upper back has been kinda sore lately. I've tried to stop doing it, but it's like, hard to break the habit.
is popping your shoulders actually dangerous?
Please answer 🙏🏼
Hello! Thank you so much for this vid!
I have a feeling that my left hip is waaay weaker than my left side (I tried going to the doctor, but they never showed me hip exercises, I guess they didn't think that my hips were the problem to my back and neck pains), and since it's still 3 months until I can see another doctor, I wanted to try doing home exercises using UA-cam and do hip exercises/hip openers.
Would you suggest doing it more often for the 'tighter' part/the part where it hurts, or is it recommended to still do both sides (I want to even it out). When doing the exercises on the left side, I do feel the stretch _everywhere_ doesn't matter which move, but I'm afraid of overdoing it, even though it doesn't hurt XD
(just a side note: I have realized a few months ago that my left shoulder is higher than my right shoulder when standing, my left hip sometimes 'pops' as if one of my nerves are being 'released' when doing certain moves, and I sometimes get a tingling sensation on my right back near my shoulder blades)
your nike jordans are dying with those postures🤣🤣
I like the dynamic movement. The long holds given to me by PT don't seem to work as well or I just get too bored and it takes longer.
I hope you find this routine helpful!
Is this a good exercise to do after hip replacement surgery?
Can I do this daily just did it wow I felt a lot better I do a lot of working out but never went too far into stretching just basic gym class stretches lol this is truly life changing just after once I feel so much better could imagine the long term effects if I add these with the hip workouts and stick to it daily
Yes, you can!
@@toneandtighten 🙏thank you
Do you have any stretches for someone who can't get on their knees due to arthritis pain?
This is going to take awhile to get to but thank you
Consistency is key, @jayrobertson1689! Show up regularly and I hope they help you! Thanks for commenting.
Another great video, we love watching your channel but my husband and I both have plantar fascitis, we have been suffering from this for about 3 months, we do foot exercise and calf stretches but are not getting any better, do you have any recommendations please x
Try this routine! ua-cam.com/video/uod-dBB11hs/v-deo.html
@@toneandtighten that's great thank you so much ❤️
Good stretches! I was watching this karate girl, teaches stretching, it’s hard, I just ordered a timer online, duel timer , lol
You got this!
Sir uters prolapse excersise pls upload sir
For all my years watching bullshit on UA-cam. I wish I thought to look up a hip stretch video a lot sooner. Great vid. My hips feel great
So glad you liked it!
Hi there ! , I’m not very flexible overall due to inactivity for quite long, probably hamstring tightness, how often should I do the stretch exercises you shared previously? Thank you 😊
I recommend stretching at least daily - twice a day if you can! Remember to keep it as comfortable as possible and show up consistently and you'll make great progress!
@@toneandtighten I really appreciate you're response thank you !
Hello sir i am experiencing popping in my right shoulder when i lift my arm and bend my arm at 90 degree and twist it , after some time it hurts and it also hurts when i lift something heavy in certain positions
I watched your shoulder pain test video but none of the test where positive on me
Please sir help me out i have this problem from 4 years back , i once fractured my forearm but I don't know why my shoulder is in this condition
Does this routine work for people who have inflame hips
I have to go so much lower 😂😂 I have hyper mobility and yet still feel my hips are tight 😢 but takes a lot to stretch them
i just can`t achieve front and side splits
Can u tell the excercise for the filling gap in spine at lower back
I'm sorry - I don't understand your question. If you're talking about your DISCS (that fill the gap between your vertebrae) or if you're talking about the actual gap itself (stenosis problem), I've got some great videos for you! Simply search "Tone and Tighten lower back exercises" and some great video options will come up for you. Hope they help! 🙏🏼
❤️💖❤️💖🙏💖❤️💖❤️
🙏🏼🙏🏼🙏🏼
So, what happens when working out makes you hurt more? It makes my hip rise up to one side, and I end up walking funny with pain. Only down my left side with involuntary movements in my toes. Do you just work through the pain? Does it get better?
I'd like to see the answer to your question as well, as I have the same issues, I work thru my pain, have been for a very long time and it just gets to be too much sometimes. The most I'll do is 800mg ibuprofen once daily.
Some exercises for knee pain?
I've got tons, @user-ju3yz1xs3j! Simply search for "Tone and Tighten Knee Pain" and you'll see quite a few videos that address different types of knee pain. Hope they help you!
I have suffered through reactive arthritis so some exercise for that plz
If U can share link for the video that can help me to get rid of knee pain due to arthritis
Creasing the dunks are crazy bro they ain’t even dunks but it’s close enough
😅
Open up the hips. Surgical? I don’t understand how you would do this.
It means open up (increase flexibility). Is English your second language?
I cant do any of these 😂
All I cold focus on was the creasing of the Nikes!! 😅😭
Hahahahaha, @Itsfalcon9! The sacrifices I make to produce the best videos available! 😂😥