This week, we will discuss the 3 hip stretches with a band and show you how to improve your hip flexibility with a theraband or resistance band. Hips can get stiff and tight if you’re sitting still for a long time. Link them all together or just do the one you feel gives the best stretch.

We’re using a grey theraband (xx firm) and it’s 1.5m long.

Watch the video or read more below:

Here’s How to Improve Hip Flexibility with a Band:

 

Exercise 1: Hip Flexor Stretch with Distraction

How to Improve your Hip Flexibility with a Band: Hip Flexor Stretch with Distraction. This is how it should be done.

Loop the band around something sturdy and around the leg you want to stretch – we’re doing the left leg. Move away so that the band is on stretch. Start in high-kneeling and place the right foot in front of you. Tuck the tailbone underneath and push your hips forwards, look for a stretch at the front of the left hip.

Static: 5 x 20-second hold

Dynamic: Move into the stretch and ease off 5-6 times.

Repeat on the other side.

Exercise 2: Hip Flexion with Distraction

How to Improve your Hip Flexibility with a Band: Hip Flexion with Distraction. This is how it should be done.

As above, loop the band around something sturdy and around the leg you want to stretch. Start in 4-point kneeling and slowly bring your hips down towards your heels and then return to the start position. We think this one works better as a dynamic stretch but feel free to hold it if you’d prefer.

Static: 5 x 20-second hold

Dynamic: Move into the stretch and ease off 5-6 times.

Repeat on the other side.

Exercise 3: Hip Rotation with Distraction

How to Improve your Hip Flexibility with a Band: Hip Rotation with Distraction. This is how it should be done.

As above, loop the band around something sturdy and around the leg you want to stretch (we’re continuing with our left leg for this stretch). Start in 4-point kneeling, keep your knee still and move the left foot out to the side and return to the start position. Again, we think this works best as a dynamic movement but feel free to stay with the foot out to the side and hold it for the 5 lots of 20-seconds.

Static: 5 x 20-second hold

Dynamic: Move into the stretch and ease off 5-6 times.

Repeat on the other side.

Exercise 3 (Variation): Hip Rotation with the Foot around the Band

Remain in a 4-point kneeling position but move the band so it’s looped around your ankle/foot. Start with that foot behind you and now the band, with all that tension you put on it will slowly bring that foot out to the side.

Static: 5 x 20-second hold

Dynamic: Move into the stretch and ease off 5-6 times.

Repeat on the other side.

 

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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