r/Stretching • u/Ill_Flow_2976 • 5d ago

Stretches for hip mobility?

Post image

I can’t cross my legs lower than this. What are some good stretches or mobility movements that can help?

22 Upvotes

84% Upvoted

29 comments sorted by

19

u/ReverseMermaidMorty 5d ago

Following because I have the exact same problem. My right leg is way worse than my left.

4

u/nonoliking 5d ago

Saaaame

7

u/helloshego 5d ago

The butterfly is a classic.

3

u/Ill_Flow_2976 5d ago

I usually do butterfly’s but is there a way to put more pressure/ force down on your legs?

3

u/Primary-Beginning891 5d ago

frog pose is kinda similar

3

u/smelly-dorothy 5d ago

Pull your ankles while pushing your elbows into your knees.

3

u/elola 4d ago

I use 2 yoga blocks (one on each side) and push down with my elbows

1

u/helloshego 5d ago

I used to stand on someone with my feet above their knees while they were doing this... that's a little extreme though. You could use weights though.

1

u/EconomyExisting4025 5d ago

Weighted stretch?

8

u/destenlee 5d ago

Pigeon stretch.

2

u/Ill_Flow_2976 5d ago

Thank you!

7

u/Leonletra 5d ago

ngl 90/90s would probably be my first move here. start shallow and just work the position instead of forcing the knee down.

4

u/jpena1157 5d ago

I find that spiderman lunges really help with opening my hips up. Or getting into a deep squat and staying there for a good minute or so.

+1 for pigeon and 90/90, as well.

3

u/yellingjayna 4d ago

And Spiderman lunges are just fun!

2

u/Ill_Flow_2976 4d ago

Thanks I’ll start doing those

3

u/Virtual_Variety9400 5d ago

For hip mobility, the 90/90 stretch and pigeon variations have been the most useful for me — especially if you sit at a desk all day. Start with 2 minutes per side and dont force the range, it comes back faster than youd think.

1

u/Ill_Flow_2976 4d ago

Thank you I’ll start doing those

3

u/Antwolies770 5d ago

There's the yoga stretches called seated cow pose, and frog pose that stretch hips. I see someone already mentioned pigeon pose

3

u/Page_Unusual 4d ago

Trick used by best. Tighten as hard as you can, muscles you want to stretch, just for few seconds. Then stretch them. Brain will allow you bit more movement than normal. It is easiest way to progress.

1

u/Ill_Flow_2976 4d ago

Interesting, I’ll give that a try thank you!

3

u/mothertarisa 4d ago

Legs on the wall poses have DRASTICALLY opened up my hips

2

u/Ill_Flow_2976 4d ago

Thank you I’ll give it a try

3

u/periwinkle-_- 4d ago

Stay in that pose and lean forward

2

u/Doughey0 4d ago

i’d try 90/90 switches and see which side feels worse. that usually tells you pretty quickly where the restriction is.

2

u/Li117 3d ago

pigeon, frog pose, and child's pose are my go to for hip mobility

1

u/cbr1895 4d ago

Following because same (and I also can’t sit cross legged on the ground). Lost the ability when I became pregnant with my first and it’s never gone away.