Gentle Hip Release — 20 Min

20-minute beginner flexibility session focused on gentle hip release. Includes 2 minutes of gentle preparation, 16 minutes of guided mobility and stretching, an

Duration

20 min

Difficulty

beginner

Equipment

mat

Muscle groups

adductors, full body, glutes, hip flexors, hips, lower back, quadriceps

Exercises

1. 1. Gentle standing march

   1 sets · 2 min total reps

   March slowly in place while swinging arms to warm joints. Move gently within a pain-free range; breathe normally.

2. 2. 90/90 hip switches

   1 sets · 2 min total (both sides combined) reps

   Sit with both knees bent and rotate them side to side within a comfortable range. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

3. 3. Butterfly stretch

   1 sets · 3 min total (both sides combined) reps

   Sit with soles of feet together and let knees move outward naturally; do not press down. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

4. 4. Figure-four glute stretch

   1 sets · 3 min total (both sides combined) reps

   Lie on back, cross ankle over opposite thigh and draw legs toward chest; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

5. 5. Kneeling hip flexor stretch

   1 sets · 3 min total (both sides combined) reps

   Half kneel with padding, tuck pelvis slightly and shift forward without arching; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

6. 6. Knee-to-chest stretch

   1 sets · 3 min total (both sides combined) reps

   Lie on back and draw one knee toward chest gently; switch sides. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

7. 7. Happy baby variation

   1 sets · 2 min total (both sides combined) reps

   Lie on back and hold behind thighs, opening knees comfortably; avoid pulling the neck. Move gently within a pain-free range; breathe normally. Divide the time equally between sides where relevant; include brief transitions.

8. 8. Slow nasal breathing

   1 sets · 2 min total reps

   Breathe comfortably and slowly, without breath holds, allowing shoulders to relax. Move gently within a pain-free range; breathe normally.