BY: KATIE SMITH & NATALIE BEYER
Your hips play a major role in how your entire body moves, from walking and running to lifting and simply standing with ease. When hip mobility is limited, the body tends to borrow movement from other areas, often showing up as a tight lower back, cranky knees, or movement that just feels off. Over time, those compensations can add up.
This week, the focus is on restoring hip mobility so your movement feels smoother, more supported, and more efficient in daily life and workouts. Improving hip range of motion helps create a stronger foundation and allows the rest of your body to do its job without unnecessary strain.
Half-kneeling Hip Flexor Stretch
Start by kneeling on the floor and step your right foot forward so your knee is bent and your foot is planted firmly underneath you. Your left knee stays down on the floor with the shin pointing straight back. Place your hands on your hips and gently engage your glutes, allowing your pelvis to tuck slightly underneath you. Keeping your chest tall, slowly shift your weight forward until you feel a stretch through the front of your left hip and thigh. If it feels good, reach your left arm overhead and slightly to the right to deepen the stretch. Breathe steadily, then switch sides.
90/90 Hip Stretch
Sit on the floor with your right leg in front of you, knee bent at about 90 degrees, and your left leg positioned out to the side with the knee also bent at 90 degrees. Both hips should feel grounded as you square your chest forward. Use your hands on the floor for support and think about relaxing your hips down toward the ground rather than forcing the stretch. Once you feel stable, gently hinge forward from your hips while keeping your spine long. You should feel a deep stretch through both hips. Repeat on the opposite side.
Frog
Start on your hands and knees on a comfortable surface such as a yoga mat. Slowly widen your knees while keeping your hips and knees stacked in a supported position. Turn your toes slightly outward and make sure your ankles stay lined up behind your knees. Lower down onto your forearms and check that your spine stays long and neutral rather than arched. From here, gently shift your hips back toward your heels to deepen the stretch. Settle in and breathe slowly, allowing your hips and inner thighs to relax. Hold anywhere from 30 seconds to a few minutes, depending on what feels appropriate for your body.
If this stretch feels too intense, keep your hips more stacked over your knees instead of shifting far back. You can also place a pillow or yoga block under your chest or hips for extra support. Move gradually and avoid forcing the position. The goal is to create space, not to push into discomfort.
One client summed it up perfectly:
“My hip flexors were aching and my body felt way out of alignment. StretchLab was the TLC I needed. I now have more space and less tension in my body. The staff here is so kind and helpful.” - Kiki, New York
When your hips start moving better, everything above and below them benefits. This work helps your body feel more balanced, grounded, and resilient. Think of it as resetting your base so the rest of your routine feels stronger, more connected, and easier to maintain.
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