Stretches to open up the hips

The following stretches help to elongate the back, open the hips, groin and hamstrings, and can alleviate pressure on the low back and decrease symptoms of sciatica.


Step Back & Reach Up

Start in a neutral standing position, then step right foot backwards keeping the heel up.

hold the position while Squeezing the gluten and lifting up from the core as well as bringing your hands up to ceiling.

Be careful not to arch your back as you reach up, now return to starting position. Repeat 6 times on each sides.

Kneeling Reach 

Using a mat start in a kneeling position

bringing the right knee forward at 90 degrees. Keep the left knee in-line with the hip. Lift up from your core, allowing your eyes to follow your hands as they stretch upwards keeping the hips stationary as you squeeze the glute. Repeat 6 times on both sides.


Pigeon Yoga Streach

Using a mat start in a kneeling position

with the right knee bent in front of you and your left leg stretched back. Pull your right heel in to feel a deeper stretch as you slowly bend over the front knee.

Remember to breathe to release any tightness, then slowly come up before switching to the other side.

repeat 6 times.




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