Favorite hip/pelvic stretches?

mkakids

Anyone have a favorite pelvic/hip stretch (flexors, groin, glutes, etc..)?

I've been doing quite a few, but was looking for new variations.

Thanks!

sarahkw04

We do a killer banded stretch in my group training. We anchor bands to one of the weight racks, step into it with one leg and bring the band up to the glute. Then, we step back with the banded leg into a lunge, knee on the ground. The other leg's knee is right over the ankle and the arm on the bended leg side is raised. We hold it for a full minute and its amazing.

I also really like spiderman stretches. I get deeper by coming down to my elbows, or I make small circles with my knee in both directions.

Psychgrrl

If you're into yoga, you'll be familiar with these. If not, the detail is good here.

• https://www.youtube.com/watch?v=FVlX5HNKamw
• https://www.youtube.com/watch?v=WWJAlAM_Lyw
• https://www.youtube.com/watch?v=6guTrn_lesI (very advanced)

arditarose

I don't love static stretches. I tend to do dynamic warm ups for my hips like leg kicks and these airplane things. Once they are warm I will get down into a deep squat and hold for awhile. Mostly I like to work with a foam roller or tennis ball. The tennis ball is also great for glutes and groin area.

jgnatca

This one, first picture:
http://www.instyle.com/news/how-to-stretch-after-dance-class

Warrior pose:
https://www.ekhartyoga.com/blog/why-we-practice-the-warrior-poses

DancingMoosie

Lotus and pigeon pose

Willbenchforcupcakes

I don't do much, just enough to keep my hip flexors loose enough that I can hit below parallel. I do a banded hip flexor stretch plus a banded body weight squat hold after warming up, some leg swings, and then as I'm doing my warmup sets I'll do some deep squat holds with up to 50%, just pausing at the bottom for 10-20 seconds.

After I'm done, I'll do a leg up the wall hamstring stretch and that's it. I'd love to stretch more but it's not worth the extra stabilization work that I would need.

Noelani1503

I love this yoga video:

https://m.youtube.com/watch?list=FLButZLkDHGeQwB9pV6Jb0-Q&v=Tmzfot_6HcE

Noelani1503

It's not loading on my app correctly. Check out yoga with kassandra yin yoga for runners. Does some great hip and hamstring stuff, and it's short.