Increase Flexibility with Hip Exercises

Hip exercises increase flexibility in the muscle group located on the outer part of your thigh and hip, consisting of two muscles: iliacus and psoas major. They are used for moving your leg to the side, and also bending your knee. Stretching these muscles can help to reduce some back pain, and will also increase flexibility and reduce stiffness in your hips. These muscles operate opposite the inner thigh (groin) muscles in activities like dancing, skating, tennis, and other such active pursuits. Failure to properly stretch these muscles can lead to a strain (tear) that will hamper attempts at walking or running.

Of the several exercises for the hip, this one is called the Double Hip Rotation. To do this exercise, lie down on your back on the floor (with your head on a pillow, if you'd like), with your knees drawn up together, and feet flat on the floor. Keeping your knees together, gently lower them to the right, keeping your shoulders flat on the ground, until you feel a pulling in your left hip. Hold it for the specified amount of time, then bring your knees back up. Then gently lower your knees to the left and hold it when you feel tension. Bring your knees back up and relax for a few seconds. This is one rep.

Keep These Things in Mind

Don't hold your breath as you perform the stretches. Employ smooth, even motions throughout the exercise; don't jerk or bounce to stretch the muscles. Concentrate upon and try to feel the specific muscles being stretched. Try to relax surrounding muscles as you stretch your hip. Remember— anti aging that works requires you to work at anti aging.

Watch this video for further explanation and demonstration of the Double Hip Rotation—


After completing the hip exercises, move on to the neck exercises.