Seated Hip Stretch

A gentle static stretch that targets the hip muscles, particularly the glutes and hip flexors, performed while seated.

Instructions

1. Sit on a mat or carpet with both legs extended in front of you.
2. Bend your right knee and place your right foot flat on the ground, with your right knee pointing to the side.
3. Keep your left leg extended and lean your torso forward from the hips, maintaining a straight back.
4. You can place your hands on either side of your left leg or wrap your arms around your right knee for assistance.
5. Hold this stretch for 20-30 seconds while breathing deeply.
6. Release and repeat on the opposite side.

Tips

• Only stretch as far as feels comfortable; this is a mild to moderate intensity stretch.
• Keep your back straight and avoid rounding your spine during the forward lean.
• If flexibility is limited, reduce the depth of the forward fold; the stretch will gradually improve over time.
• Perform this stretch when your muscles are warm, ideally after light activity or as a cool-down.
• Breathe deeply and relax into the stretch rather than forcing additional depth.