Some girls are just born with incredibly open hips and flexibility (yep, just like our cute katieandkellie model shown here!). Others (uhhhhhh, like me) are not quite as lucky. As a dancer, it can be extremely frustrating to deal with flexibility issues, especially when others may seem to get flexibility so naturally. Don't worry though, we know your pain, and we've curated a list of daily exercises to do to GET STRETCHY!
Check out these 5 Daily Exercises for Open Hips!
1. Pigeon Stretch - 1 Min. Hold Per Side Daily
The Pigeon stretch is a well-known yoga pose to open and release your hips. To start the Pigeon stretch, sit in a pike position with both feet in front of you. Carefully move one leg behind you. Keep your other leg bent, working to keep it perpendicular to your body. Slowly press your hips down to create an opening sensation.
2. The Lunge - 1 Min. Hold Per Side Daily
Start in a runners lunge, making sure your ankle and knee are straightly aligned. Misalignment can incorrectly add pressure to your knee and can cause knee pain and damage, so make sure you are in the correct position. Next, slowly push your hips forward extending your hip flexer. For a deeper stretch, bend your back leg and carefully hold your back foot.
3. Modified Child's Pose - 1 Min. Hold Per Side Daily
Once again, this hip flexer stretch comes to us from yoga (yoga is GOD! But seriously...) To begin the modified position, start in child's pose with your shins pressed into the floor, hips and bum backwards and arms extended in front of you. In this position, slowly start to widen your hips so you can sit your bum on the mat. Next extend one leg forward. Lean over and continue to breathe in this position for a deep hip stretch.
4. Center Straddle - 2 Min. Hold Daily
Our next stretchy pose is the center straddle. Sit with your legs as wide apart as you can, making sure to keep your knees pressed into the floor and pointing up and your back straight. Slowly walk your hands towards center. Your goal is to press your belly button into the floor. Go as far down as possible and then hold for 2 min.
5. Middle Split Stretch - 2 Min. Hold Daily
This stretch is fairly obvious to dancers, you have to work your middle splits in order to fully open your hips. Work daily to increase your hip flexibility by sitting in the middle splits.
katieandkellie is a dance and active wear line specializing in one-piece dance rompers. The brand is created and run by twin sisters Katie Cockrell and Kellie Cockrell.
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