Open Your Hips: Intermediate/Advanced Routine
Tight hips, and the resulting lack of range of motion, is a nightmare of the modern world. We sit most of the time during the day, we drive a lot, and we tend to spend our free time also in a sitting position. Luckily for us martial artists, we sit way less than an average person with a desk job. Still, we might—and I am the best example—suffer from hip tightness.
The Intermediate/Advanced Open Your Hips routine is designed to improve your current level of flexibility. If you are seeing the exercises for the first time, approach them carefully. There is no need to force any movement. Simplify or skip if something causes pain. You do not require any special equipment to perform this routine. Work on a bare floor, carpet, or a yoga mat as you feel comfortable.
Below is a short routine you could perform before or after a martial arts class, or simply as an add-on to a yoga practice. If you ever practice any ground work, like judo or jiujitsu, you know the importance of hip opening. I encourage you to try, modify, and/or add on.
1. 90/90
Sit on the floor. Assume the position as seen in the picture below. Pay attention to the angle between calves and thighs on both legs. Try to keep both buttocks on the ground. Once you are in 90/90 position, the stretch involves a very minimal movement. There are two directions to move: The first involves bending down toward your leg. Keep your back straight. Next, bend toward the left leg.
Remember, you are not trying to reach your head to your knee; focus on the stretch. Start with a 10-second stretch and work up to 30 seconds. Repeat with the opposite leg.
2. Pigeon
Bend your right leg 90 degrees in front of you. Keep your left leg back, as if you were doing a split, as seen in the picture below. If the front leg position is too difficult, feel free to modify to less than 90 degrees, but keep in mind that a 90-degree angle is the goal. Next, focus on pushing your hips to the floor while keeping your back straight. Hold this stretch for 30 to 45 seconds and repeat on the other side.
As a modification, you might want to bend all the way to the floor, keeping your back straight.
3. Moving frog
You might be familiar with a frog yoga pose. Assume the position as seen in the picture below. Gently rock your body back and forth. Bring your torso closer to your hands and then bring your buttocks closer to your feet. These are very short and gentle movements; rock a couple of times. Move on to the next stretch.
4. Lowered frog
From the previous pose, lower yourself and place your forearms on the mat. Repeat the gentle rocking motion, back and forth a couple of times.
5. Half split
From the previous position, slowly extend your right leg straight toward your right side into a half split position. Move very slowly. You can support your upper body by placing weight on your elbows.
There are a couple of options here. You might point your toes forward or place your foot parallel with the ground. You may want to try placing your foot flat on the ground. This is also a great ankle stretch. Stay in this stretch for 30 to 45 seconds and then switch legs.
6. Full split
The final position in this routine is a full split. Be very careful with this position. Begin by keeping your core above the mat. The process of lowering yourself will extend the stretch. You may find yourself moving backward, toward your buttocks, such that you end up sitting down. This also opens your hips.
Stay in the stretch for 30 to 45 seconds.
In conclusion, the less time you spend sitting, the healthier your hips and the more hip mobility you will enjoy. As I mentioned above, this is designed as an inspiration; I am in constant need of more hip mobility, and I am always trying to find and test out more hip exercises.
Did you find this routine helpful? Let me know if you have other great hip-opening stretches I can try!
Anna is a co-author of a book: "Reach Your Goal. Stretching and Mobility Exercises for Fitness, Personal Training and Martial Arts" available on Amazon.
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This is a great routine for jiu-jitsu. Thanks for sharing!