How to Stretch Your Tight Hip on the Yoga Ball

Tight Hip Stretch

yoga balls for stretching
Yoga balls

Have you ever had a really tight hip? Is it hard to loosen up? I know a really great stretch that can help you.¬†A few years back I learned this stretch from a massage therapist that I went to after having lower back pain. She found that my hip was extremely tight and perhaps contributing to the pain I was having. She showed me this stretch and explained how having tight hip muscles can affect your lower back. I had no idea my hip was so tight under I laid sideways on the yoga ball and felt this amazing stretch. Wouldn’t you know it that as my hip started to loosen up, (after doing this stretch daily) my lower back pain was getting better?

To do this stretch you should lay your good side over the top of the yoga ball and use your bottom leg to come over the top of your top leg to push it down towards the ground. If your hip is tight you will definitely feel this stretch. To get the best stretch, you should lay in that position for about 5 minutes. Your hip will immediately feel better.

*I am writing about this stretch from personal experience. You should remember to always consult a physician before doing any exercises or stretches that may be harmful to you.

Causes of Tight Hips

Have you ever wondered what could be causing your tight hips in the first place? Below I will list some of the most causes. It might be beneficial to change some habits so you can try and avoid tight hip problems in the future.

  • Poor posture while sleeping.
  • Not stretching enough or poor stretching techniques.
  • Your core is weak – if your core is weak, your hips will compensate and provide stability, thus making them tight. Planks are a great exercise¬†that will help strengthen your core on the back side and the front side of your body.
  • Sitting down a lot during the day.

Steps for the Yoga Ball Hip Stretch

  1. Find a yoga ball
  2. Place the yoga ball at the side of your body so that your tight hip is on the opposite side of the ball.
  3. Lean over the top of the yoga ball so that your body is making an arc across the ball.
  4. Reach your bottom foot over your top foot and press down towards the ground as you feel the stretch.
  5. Lay in this position up to 5 minutes
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