8 Essential Stretches for Hips, Low Back, and Pelvis: Increase Flexibility and Mobility

Do you often experience tightness or discomfort in your hips, low back, or pelvis? These areas can be particularly susceptible to tension and stiffness, affecting your overall mobility and performance.

In this blog post, we will guide you through a series of stretches that specifically target the iliopsoas, ql, psoas, and piriformis muscles. By incorporating these exercises into your routine, you can increase flexibility and mobility in your hips, pelvis, and low back, preparing your body for any sport or activity you love.

Why Stretching is Essential for Preventing Discomfort in Hips, Low Back, and Pelvis

Firstly, it’s important to understand why stretching is essential for prevention:

Stretching offers numerous benefits for both the body and mind. First and foremost, regular stretching helps improve flexibility and range of motion in the muscles and joints. Increased flexibility allows for better movement and reduces the risk of muscle strains or injuries during physical activities. Stretching also promotes better posture by elongating tight muscles that can pull the body out of alignment.

Additionally, stretching increases blood flow to the muscles, enhancing circulation and nutrient delivery while aiding in the removal of metabolic waste. This can contribute to improved muscle recovery and reduced muscle soreness after exercise. On a mental level, stretching promotes relaxation and stress relief as it encourages deep breathing and focuses attention on the body and its sensations. It can also help alleviate muscle tension caused by stress or sedentary activities.

Incorporating regular stretching into your routine can lead to improved physical performance, reduced risk of injuries, enhanced relaxation, and an overall sense of well-being.

Top 8 exercises for hip mobility:

Before we dive into the stretches, it's important to note that we'll start by engaging and warming up certain muscle groups. We'll then proceed to a sequence of stretches designed to relax and lengthen these muscles. So grab your yoga mat, find a comfortable space, and let's get started!

1. Mountain Climber Variation: Begin in a plank position with your arms extended, maintaining a tight core. Drive your knee straight up and in towards your chest, then push it back. Alternate legs and repeat this movement 10 times on each side. Remember to keep your body in a stable plank position throughout the exercise.

2. Crossed Mountain Climber: Similar to the previous exercise, start in a plank position. However, this time, bring your knee to the opposite forearm as you twist and rotate your lumbar spine and pelvis. Perform 10 repetitions on each side, ensuring you maintain a stable plank position.

3. Thread the Needle Leg Stretch: Assume the plank position once again. From here, bring your leg up and pivot, placing it on the ground. Then, drag it back and kick it up and over, creating a circular motion. Repeat this movement 10 times on each side, ensuring a controlled and fluid motion.

4. Active Pigeon Stretch:To target the piriformis and improve hip rotation, start in a plank position. Drive one leg up and in towards your chest, allowing the foot to rest in a position resembling a 90-degree angle. Push the opposite leg back, bringing your hips closer to the floor. Hold this position, gradually extending your arms forward for an intensified stretch. Repeat this sequence five times on each side.

5. Lizard Pose Variation: Returning to the plank position, bring one foot to the outside of the hand as much as possible. Maintain a fully extended back leg while keeping your chest lifted. Slowly lower your forearms to the ground, feeling a stretch in your groin area. Repeat this stretch on each side, aiming to go deeper into the stretch with each repetition.

6. Psoas Stretch: Assume a kneeling position with a 90-degree angle at the front knee. Push your hips forward, engaging the glute of the back leg while relaxing it on the floor. Lift your arms overhead into a sun salutation position, then bring one arm inside the leg, reaching up and arching over to the side. Repeat this stretch five times on each side, targeting the iliopsoas and psoas muscles.

Overall, incorporating these stretches into your routine can significantly improve your flexibility and mobility in the hips, low back, and pelvis. By taking the time to engage and warm up the relevant muscle groups, followed by a series of effective stretches, you can enhance your performance and prevent discomfort.

That’s not all! If you'd like to access more support, consider our 'Dr. On Call' Service. With this membership, you'll receive personalized reviews of your training programs, analysis of test results, addressing any recent aches, pains, or injuries, along with valuable tips and tricks for staying pain-free and much more. 

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