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Did you know that your hip area has more than 20 muscles? This means hip tightness can have a huge impact on your movement and posture. These simple hip stretches can help!


You may not notice your hips are tight until you try to do deep squats, but the truth is many of us have tight hips due to long hours of sitting.

Loosening your hips won’t just make it possible for you to perform more exercises. It can ease lower back pain. Use the stretches below to open your hips.


Remember to warm up before doing these hip stretches.

1. Low Lunge

You’ve probably done lunges before, if you’re a runner. It loosens your hips, quads, and hamstrings.

How to perform:

  • Get in the lunge position and then rest your rear knee on the floor.
  • Move the front leg forward to stretch the rear thigh and keep the front leg bent at 90 degrees.
  • Lift both hands and stretch them up toward the ceiling.
  • Hold the stretch for 20 seconds for each leg.

2. Butterfly Stretch

Many of us can do this simple stretch. You will feel good after doing it, since it loosens the inner thighs, groin, lower back, and hips.

How to perform:

  • Sit on a comfortable surface and keep your back straight.
  • Bend both feet and bring the soles of your feet together. Bring your heels as close to your groin as possible.
  • Lean forward and place your elbows on your inner thighs. Press your thighs down for 30 seconds.
  • Rest and then stretch two more times.

3. The Deep Squat Stretch

This stretch will enable you to squat deeper, and you know what? The deeper you squat, the more muscle and strength you build.

How to perform:

  • Stand upright and keep your feet a little wider than shoulder-width.
  • Squat as low as you can and hold that position for 30 seconds.
  • Try to squat lower in the next set.

4. The Frog Stretch

The frog stretch loosens your inner thigh muscles. Perform it on a soft surface to avoid straining your knees.

How to perform:

  • Get in all fours position. Rest your elbows and forearm on the floor with your hands facing straight ahead.
  • Spread your knees apart as much as you can and then hold the stretch for 30 seconds.

5. Camel Pose

I won’t ask you to do the back bridge. It’s challenging for many of us, myself included. I can only hold it for a few seconds.

The camel pose, on the other hand, is easier and stretches all the muscles activated by the back bridge.

How to perform:

  • Kneel on a yoga mat with your feet hip-width apart.
  • Bring your hands back and then bend your back until you touch your heels.
  • Avoid moving the hips back in order to keep them stretched.
  • Hold this stretch for 20 to 30 seconds.

SOURCE: https://www.care2.com/greenliving/5-simple-hip-stretches-to-ease-back-pain-and-improve-your-posture.html

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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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Thank you very much for contacting Long Island Spine Specialists, P.C.

To best serve your individual needs, please choose from the following options:

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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