Some stretching movements that make your hips crunch are useful to overcome joint stiffness or hip muscles. This step is quite safe if done occasionally. Light stretches on the floor are very effective at flexing your hips, but if that doesn't work, do stretches that give your hips a light massage, for example by twisting your hips while sitting or standing. If your hips are still not crunching or you want to do it very often, a chiropractor or physical therapist can help you relax your hips to keep them flexible and comfortable.
Step
Method 1 of 4: Stretching the Hips on the Floor
Step 1. Stretch while sitting on the floor to flex your hips
This movement makes the hips crunch by massaging the hips slowly. Start practicing by spreading your yoga mat on the floor and sitting comfortably. If you don't have a yoga mat, use a towel as a base or sit on a carpeted floor and stretch according to the instructions below.
- If it is your right hip that you want to sound, bend your right knee, lower your right foot to the floor, then bring your right heel to your buttocks so that your right thigh is perpendicular to your left leg.
- Bend your left knee and bring your left foot close to your right knee so that both feet form a triangle.
- Bring your palms close to your chest and rotate your torso to the left as far as possible. Hold for 30-60 seconds before returning to face forward.
- Turn the torso to the right as far as possible and hold for 30-60 seconds.
- Do this movement a maximum of 5 times. If your hips aren't crunching yet, do another move.
Step 2. Do the dove posture to flex your hips
This posture is useful for relaxing stiff or painful hips. Start practicing from a crawling position on a mat or carpeted floor. Bring your left knee closer to your left wrist. Slowly slide your left foot toward your right wrist so that your left calf is in line with your hips. Straighten your right leg back while straightening your back and relaxing on the mat or carpet.
- If your hips don't creak after you do pigeon pose, bring your left hip close to your left thigh by lowering your upper body slowly and bringing your forehead to the floor as much as you can. To make you feel more comfortable, place a sofa pillow, bolster, or blanket that is folded thickly under your chest to support your upper body.
- If this posture causes pain or is difficult to do, place a sofa cushion under your left buttocks for support.
- While breathing deeply, hold on until your hips crackle or for 5 breaths. Do the same movement to work the left hip so that both sides of the hip experience a balanced stretch and flexion.
Step 3. Perform the hip flexor stretch on your knees to flex your hips
Begin the exercise by lowering one knee (eg right knee) to the floor. Point your right calf straight back and place your toes on the floor. Extend the other leg (left leg) straight ahead while bending the knee 90° and then place the sole of the left foot on the floor. Straighten your body by straightening your spine and placing your palms on your left knee to maintain balance. Continue stretching according to the following instructions.
- As you exhale, lean forward until you feel an intense stretch in your right hip.
- Activate your abs and slowly lower your body to the floor while pulling your shoulders back to keep your back straight and your body straight as your hips are stretched.
- Activate and contract the buttocks muscles for maximum stretch.
- Hold for 30-45 seconds before returning to the starting position and then rest for a few seconds.
- Do this movement 2-5 times with each leg. Practice the other leg (left leg) after you've done this move with your right leg until it's finished or vice versa.
Method 2 of 4: Hip Twist while Sitting in a Chair
Step 1. Sit in a comfortable chair on your lap
You need to be on your knees to be able to do the stretch by twisting your hips. So, choose a chair that can be sat on while resting your legs comfortably without being blocked by anything, for example a chair without armrests on both sides.
A folding chair or sturdy dining chair can be used for this exercise
Step 2. Cross your legs
Lift one leg on the side of the hip you want to stretch (eg right leg). Place the sole of your left foot on the floor. Bend your right knee and place your right ankle on top of your left thigh.
If you want to crunch your left hip, cross your left leg over your right thigh
Step 3. Place your hands on your crossed thighs
Then, gently press the thigh until it feels a little stretched, but not painful. If your thigh hurts, stop stretching and lower your leg to the floor.
Step 4. Lean forward as far as possible
While continuing to press your thighs, move forward as far as possible while straightening your back until your chest is over your crossed legs. Do not bend or arch your back while doing this movement.
Step 5. Hold this position for a maximum of 30 seconds
Inhale and exhale slowly while holding for 30 seconds. If 30 seconds is too long, stretch as far as you can then slowly sit up straight again and lower your feet to the floor.
Step 6. Repeat the above to flex the other side of the hip
You don't need to repeat this movement if it's uncomfortable, but make sure you work both sides of your hips equally to keep the muscles flexible and comfortable so you don't have to rattle your hips.
Method 3 of 4: Cracking Hips while Standing
Step 1. Stand straight in an open area so you can move freely
Start this exercise by standing straight while straightening your back, but don't tighten your muscles to keep your body relaxed. Spread your feet shoulder width apart.
Make sure you practice in a wide area so that you can move and rotate freely while stretching
Step 2. Bend your elbows and bring your palms together in front of your chest
Interlace your fingers to maintain balance. Bring your elbows to your waist and straighten your forearms in front of you parallel to the floor.
Step 3. Rotate the upper body to the left as far as possible
Slowly twist your waist so that your upper body is facing to the left as far as you can afford. As you spin, make sure your feet stay on the floor and your hips don't move.
Stay in this position while breathing deeply
Step 4. Rotate to the right as far as possible
After exhaling, slowly return to face forward and then twist your waist to the right as far as possible. Just like when you turn to the left, don't move your hips while twisting your waist. Hold for a few seconds while breathing deeply and then face forward again.
Step 5. Perform this movement 2-3 times each side
If your hips haven't cracked after a few twists, do this 2 more times while twisting your waist further. If your hips haven't cracked after 2-3 spins, don't push yourself and do something else.
Method 4 of 4: Seek Professional Help
Step 1. See a chiropractor if you are unable to successfully flex your hips in the way above
Make an appointment with a chiropractor at the nearest clinic for therapy. He has the skills to do physical therapy so that patients feel relaxed and comfortable.
The chiropractor will explain how to do stretches and movements to treat hip stiffness that need to be practiced at home while waiting for the next therapy schedule
Step 2. See a physical therapist if you have chronic hip pain
Consider the option of undergoing physiotherapy to flex your hips if you want to flex your hips constantly. The therapist is able to perform physiotherapy in the clinic to widen the range of motion of the hip joint. In addition, he will explain how to do stretches and movements that need to be done alone at home as a continuation of the therapy process.
Physiotherapy is a great way to flex your hips, especially for dancers, yoga instructors, and people whose professions require a wide range of motion. Ask your fitness trainer or dance teacher for information about a physical therapist who specializes as needed
Step 3. Consult a doctor if a stiff hip is painful
See a doctor immediately if the stiffness of the hip has not been resolved or it gets worse so that the hip feels pain. This complaint can occur due to torn muscles, joint injuries, and even fractures. Explain the symptoms you are experiencing so that your doctor can give you a proper diagnosis, such as taking an X-ray at the clinic or referring you to a specialist.
Warning
- Take the time to consult a health professional before doing any movement or exercise to stretch your hip, especially if your hip is in pain.
- When doing a hip stretch, the hip muscles are stretched lengthwise, but don't cause pain or discomfort. Stop immediately if a muscle or joint hurts when stretched.
