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Sitting Rotational Hip Stretch

Sitting Rotational Hip Stretch

The Sitting Rotational Hip Stretch is a simple yet effective exercise that targets the muscles in your hips and lower back. This stretch helps to improve hip mobility, reduce tightness, and increase flexibility in the hip joint. It is a great exercise for anyone, especially those who spend long hours sitting or have tight hips. To perform the Sitting Rotational Hip Stretch, start by sitting on a sturdy chair or bench with your feet firmly planted on the ground. Sit up tall with a neutral spine and engage your core muscles. Begin by crossing your right ankle over your left knee, allowing your right knee to fall out to the side. Once in this position, gently lean forward from your hips, keeping your back straight, until you feel a comfortable stretch in your right hip. Hold the stretch for about 20 to 30 seconds, breathing deeply and relaxing into the stretch. You should feel a gentle pulling sensation in your hip, but never any pain. Repeat the stretch on the opposite side. Performing the Sitting Rotational Hip Stretch regularly can help improve your hip mobility, alleviate lower back pain, and prevent future injuries, especially if you incorporate it into your daily routine. Remember to always warm up before stretching and listen to your body, gradually increasing the intensity of the stretch over time. Enjoy the benefits of this stretch and feel the tension release from your hips!


  • Start by sitting on the ground with your legs extended straight out in front of you.
  • Bend your right knee and place your right foot on the outside of your left thigh, near your knee.
  • Place your left hand on your right knee, using it to gently guide your right leg across your body towards the left side.
  • Rotate your torso to the right, bringing your right shoulder towards the ground. You should feel a stretch in your hip and lower back.
  • Hold the stretch for 20-30 seconds, breathing deeply and focusing on relaxing into the stretch.
  • Repeat the stretch on the other side, bending your left knee and crossing your left leg over your right thigh.
  • Remember to listen to your body and only stretch to the point of mild discomfort, never to the point of pain.

Tips & Tricks

  • Focus on deep breathing to help relax the muscles and facilitate stretching.
  • Maintain proper posture throughout the stretch to ensure optimal positioning and avoid strain.
  • Start with gentle rotations and gradually increase the range of motion as you become more comfortable.
  • Engage the core muscles to provide stability and support during the stretch.
  • Listen to your body and adjust the intensity of the stretch to your comfort level.
  • Incorporate this stretch regularly into your routine to improve hip mobility.
  • Warm up with light cardio before performing this stretch to prepare the muscles for stretching.
  • Pair this stretch with exercises that target the glutes and lower back to enhance overall hip flexibility.
  • Consult with a fitness professional or seek medical advice if you experience any pain or discomfort during the stretch.

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