05/30/2026
Try these movements to help relieve hip and si joint discomfort or soreness. Doing these movements on a regular will also improve hip mobility and help you move better.
đź’—Supine Figure 4 Stretch (Piriformis Stretch)
Time: 45 seconds each side (focus on left)
How to do it:
Cross left ankle over right knee
Gently pull right thigh toward chest
Keep tailbone heavy on the floor
Focus:
Deep hip and glute tension relief — one of the most common contributors to SI joint soreness.
đź’—Hip Flexor Stretch (Half-Kneeling)
Time: 45 seconds each side
How to do it:
Kneel with left knee down
Tuck pelvis slightly
Shift hips forward gently
Add:
Reach left arm overhead for deeper stretch
Targets:
Hip flexors
Front of pelvis
SI joint pressure relief
💗Child’s Pose with Side Reach
Time: 45 seconds each side
How to do it:
Sit hips back into child’s pose
Walk hands to the right to stretch left hip
Breathe deeply
Targets:
Low back
SI joint
Outer hip
đź’—Seated Adductor Stretch (Butterfly Stretch)
Sit tall with the soles of your feet together and knees out to the sides. Hold your feet and gently lean forward from the hips until you feel a stretch in your inner thighs. Keep your chest lifted and breathe deeply.
⏱️ Hold for 30–60 seconds.
Benefits: Improves hip mobility, releases tight inner thighs, and can help reduce tension around the hips and SI joint.
đź’—90/90 Hip Stretch
How to do it:
Sit with front leg bent at 90°
Back leg bent at 90°
Hold for about 20-30 secs then switch to the other leg, doing the same on that side.
Aim for 1-2 reps for each leg
Why it helps:
Improves hip rotation
Reduces asymmetry between hips
Supports SI joint mechanics
Try this and tag your friends who could use this.
With Love,
Grace đź’—đź’—đź’—
