Opening up the hips is a great way release tension around your lower back and generally help release muscles that often get overlooked, here are our top 5 stretches!
1. The Knee lift
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Nice and easy lay back and pull your knees into your chest, do this for a short hold and release, you can also do single knees one at a time if you prefer.
2. Internal hip stretch/ figure four
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By crossing one foot over your opposite knee you can get a great stretch here, pull the lower leg towards you to increase the stretch. For a bit of a challenge this can also be done standing on one leg.
3. Pigeon pose
On your yoga mat place one leg behind and the other in front with a bend at the knee (like the picture!), to make this harder you can lean forward into the font knee.
4. Frog/ childs pose
Nice and easy, start by kneeling and push your knees a comfortable distance apart, from here lean into front of your mat, don't worry if you cant get your head to the ground as long as you feel the stretch. For the frog pose try widening the distance between your feet for a deep hip stretch.
5. Butterfly stretch
Nice and simple again, sit on the floor with your feet together you can have high or low knees depending on the amount of stretch.
6. Spiderman stretch
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With one leg behind and toes on the ground bring the other leg forward like a low lunge position and use your hand to stabilse yourself. FYI it doesn't need to be as extreme as the picture!
7. Low squat
Probably best not to try this on a tractor tyre... but getting down into a deep low squat and holding there is a great way to open up the hips and increase flexibility.
8. IT band stretch
Bit of knee and hip here, the IT band connect the knee and hip but with a good stretch can feel great. Start sitting with both leg out in front, bend one leg at the knee and place the foot on the other side of the leg it was next to. To increase the stretch you can use a slight twist of your upper body in the opposite direction, don't over twist!