Shanti-Som Wellbeing Retreat tight hips exercise
28.04.2022
Fitness

How to Fix Tight Hips with 10 Simple Stretches for Beginners


Have you ever been told during a Yoga class or fitness program that you have ‘tight hips’? Tight hips are a common problem in our modern world. If you spend a lot of time sitting during your day – commuting to and from work, sitting at a desk and then collapsing on the couch at home, then your hip joints are bent for most of the day. This means that the muscles at the front of your hips are held in a shortened position and without the stimulus of standing and moving your hips regularly. Your body assumes that you only need a limited amount of hip movement and adjusts the length of the muscles around them accordingly.

Over time, hip muscles become relaxed and weak which leads to muscle tightness, inflexibility and back pain. It can also cause pain in your knees too, plus issues with your posture. It can also set you up for injuries to your knee, foot or ankle.

How do you know if you have tight hips?

Lie on your back and use your hands to pull one of your knees towards your chest. Hold your knee still and relax your other leg. If the bottom knee starts to bend as you pull the other knee to your chest, it may indicate tight hip flexors.

Shanti-Som Wellbeing Retreat hip flexor test

Symptoms of tight hips

Most people have shortened hip flexors from sitting all day long and don’t even realize it!

Tight hips can be evidenced by:

  • Reduced or a lack of mobility when you attempt to jump, kick or run
  • Stiffness or tightness after you’ve been sitting for a long time
  • Lower back pain
  • Tightness around the neck
  • A sharp or sudden pain in the hip, pelvis or groin area
  • Cramping, tender or sore muscles along the upper leg
  • Muscle spasms in the hips or thighs

How to Improve Tight Hips

In general, stretches designed to lengthen muscles and lessen tension help strengthen the hip flexors and prevent injuries long term. Engaging the hips with counteracting movement, including cycling and swimming can also help strengthen this area.

The good news is that there are plenty of good hip flexor stretches. Since your hips are involved in so many of the movements you make (both inside and outside of the gym) stretching them is a great way to keep them feeling good and ready to work for you.

The Shanti-Som Wellness team have put together these very simple stretches that are perfect to end your workout or for beginners. With just 10 minutes a day you will start to feel the difference in 2 to 4 weeks if you practice 5 days a week.

  1. Figure Four Stretch

  • Lie on your back with your knees bend and feet flat on the floor.
  • Cross your right foot over your left knee,
  • Hold the back of your left leg with both hands and gently pull it toward your chest. You should feel a deep stretch in the right side of your hip.
  • When you feel a comfortable stretch, hold there for 30 seconds. Take deep breaths.
  • Return to the original position, switch sides and repeat

Shanti-Som Wellbeing Retreat figure 4 stretch

  1. Lunging Hip Flexor Stretch

  • Kneel on your right knee. Place your left foot flat on the floor in front of you, knee bent.
  • Lean forward slightly, stretching your right hip toward the floor.
  • Squeeze your butt; this will allow you to stretch your hip flexor even more.
  • Hold for 30 seconds to 2 minutes.
  • Switch sides and repeat.

Shanti-Som Wellbeing Retreat lunging hip flexor

  1. Reclining Angle Bound Pose

  • Lie on your back.
  • Bring the soles of your feet together and allow your knees to open up and move closer to the floor.
  • Hold for 30 seconds to 2 minutes.

Shanti-Som Wellbeing Retreat reclining angle pose

  1. Knee-to-Chest Stretch

  • Lie on your back with both legs extended.
  • Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other leg.

Shanti-Som Wellbeing Retreat knee to chest stretch

  1. Double Hip Rotation

  • Lie flat on the back. Bend the knees and bring them towards your body until the feet are flat on the floor.
  • Gently rotate the knees to the left, lowering them toward the floor. Rotate the head to face the right while keeping the shoulders against the floor.
  • Hold this position for 20–30 seconds.
  • Slowly return both the head and knees to the starting position.
  • Repeat on the opposite side.

Shanti-Som Wellbeing Retreat double hip rotation

  1. High Crescent Lunge

  • Take a big step forward with your left foot into a lunge, with your feet almost mat-length apart.
  • Bend your front knee and keep your back leg straight and heel lifted off the floor. Try to bend your front leg so that your thigh is parallel to the floor.
  • Square your hips toward the front.
  • Extend your arms toward the ceiling on either side of your head and stretch up. Press into the mat and feel the stretch in your hips.
  • Hold for at least 5 breaths and then repeat on the other side.

Shanti-Som Wellbeing Retreat crescent pose

  1. Lizard Pose

  • From a low lunge, walk your left foot out wide to the edge of your mat. Place both your hands on the floor on the inside of your left foot. You can hold there if that’s enough of a stretch for you.
  • If you’re looking for a deeper stretch, you can place your forearms on the floor.
  • For an even deeper stretch roll onto the outer edge of your left foot, letting your knee open away from your body. Keep your right hand on the floor for support, and use the left to gently press your left knee away from your body.
  • Hold for at least 5 breaths and then repeat on the other side.

Shanti-Som Wellbeing Retreat lizard lunge

  1. Yoga Squat

  • From a seated position, place your feet wider than shoulder width apart, feet flat on the floor, toes facing out.
  • Place your hands in prayer position in front of your chest
  • Use your elbows to press your knees open.
  • Hold for at least 5 breaths.

Shanti-Som Wellbeing Retreat yoga squat pose

  1. Bridge Pose

  • Lie faceup, arms extended by your sides, knees bent so that your feet are flat on the floor.
  • Press through your heels to lift your hips up, and walk your feet in a few steps toward your body, keeping your feet and knees hip-width apart and your feet directly underneath your knees.
  • Interlace your fingers underneath your body and press your fist into the mat.
  • Hold for at least 5 breaths.
  1. Happy Baby Pose

  • Lie faceup with both knees bent and feet flat on the floor.
  • Lift your feet off the floor and grab the outside edges of your feet with your hands.
  • Gently pull your feet toward your chest and let your knees lower toward the floor on either side of your body. Keep your back flat on the floor.
  • Hold for at least 5 breaths.

Shanti-Som Wellbeing Retreat happy baby pose

Conclusion on how to fix tight hips 

Gently stretching and exercising the hips can help relieve pain, increase mobility, and strengthen muscles. There are many exercises to choose from, but once you have found the stretch routines that work then it is best to incorporate it into your daily routine.

Yoga provides many advantages for clients who struggle with hip pain or stiffness from tight muscles. The poses help open the hips and helps strengthen the hip flexor muscles. If you are a beginner or are interested to learn more on how to release tight hips, our Yoga instructors are highly experienced and can provide personalised classes to address your concerns. Contact Us to learn more about or Yoga Retreats and other programs to help improve mobility, flexibility and fitness.

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    Audrey is Shanti-Som's resident Yoga Instructor. To be honest she's a lot more than that to our guests as she guides them on a journey of self discovery and awareness. Audrey believes in a holistic approach to wellness where physical, mental and emotional wellbeing are all connected. She hopes through the practice of Yoga, guests discover the best version of themselves, to live a more peaceful and joyful life, and to find the grace and kindness to be better to others. Audrey's genuine and personable nature sparks a lot of inspiration and motivation in her classes. As she comes up to her 3 year anniversary with Shanti-Som, we would like to say a big thank you to her for helping our guests discover a more happy, calm and confident way of being. 
Audrey loves spending time in nature and when not teaching Yoga she can be found hiking, camping or travelling. 
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It begins by simply being yourself 🌼
#mindfulmonday #healing #gratitude #selfcare #inspiration #beauty #selflove #yogaretreat #positivevibes #energyhealing #coaching #personaldevelopment #love #wellnessmarbella #quoteoftheday #wellnessretreatNur will be the one who welcomes you with a big cheerful smile at our Reception. Making our guests feel at home is her love and talent. Nur is a curious and outgoing team member who enjoys meeting guests from all over the world. This taps into her love for travel, exploring new places and cultures. She is passionate about living in the moment, self development and personal growth. Thank you to Nur for her dedication to hospitality and providing a superior guest experience at Shanti-Som. 
#meettheteam #hospitality #shantisomwellbeing #shantisom #marbellaretreat #wellnessteam #wellbeingretreat #grateful #team #retreatspain #marbellalife #travel #hotelhospitalityEvery day is a fresh start. Slow down, let the worries of yesterday go. Today is what matters, and you are in control! 🙌
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🎥 @a_touch_of_tinksJuan Antonio has been part of our team since 2013 and is at the heart of our Retreat in the Shanti-Som kitchen as Head Chef. His signature dishes have become staple menu items that repeat guests look forward returning to, time after time. After tasting one of Juan Antonio's meals, you’ll be pleasantly surprised by the heartiness and complexity of flavours, which is contrary to what people believe is served at a Wellness Retreat. In addition to cooking, he loves cinema and music. 
Thank you Juan Antonio for bringing life and joy to 'healthy eating'. 
What are your favorite dishes on our menu?
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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #meettheteam #chef #cookingishismusicIt’s Monday again and are you moving at a million miles an hour to get everything done? Trying to please everyone? Often our weeks are tiring and to make our weekends exciting we over stretch our commitments. 
Today we ask you to stop. When we over commit, stay in places we don’t want to be or be around people who diminish our energy we create unnecessary negativity. 

Try for this week, just do YOU! Do the things that make YOU happy! 💫

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Have a RELAXED WEEKEND, TAKE CARE of you, get enough ME-TIME and keep in mind that there well be ONE HOUR EXTRA on sunday with time-change for those living in CET! ⏱️

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She is one of our lovely fairies from the housekeeping team who ensure that our guests find everything in perfect order and cleanliness, so they are able to concentrate entirely on themselves, their process and their relaxation. ✨

Tina says that she loves to be in nature and when she came to Shanti-Som in 2016 for the very first time the first thing she thought: Oh wow, that nature here! After 6 years she is still grateful every day when she comes up to work or looks out of a window that she can work in such a lovely place. 

Thank you Tina for your work! We are so happy to have such a warm-hearted person on our team 🙏🏼

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BUT if it rains, we see it as natural refill for brand new SHANTI-SOM bottles. 😉💦
On the other 355 days with ☀️ you can refill your bottle at one of several dispenser around our hotel for free. 
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- we hope, you have a relaxed one! 🧘🏽

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With a never fading smile, Juan serves at Shanti-Som since 2017 already. If he can not be with his Shanti-Som family and bringing his passion in serving you your favorite dish, he loves to be with his own family most. Especially with his little daughter. 
We appreciate your warm-hearted service for all of our guests, Juan!

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💧🌴
And soak in a little bit of Andalusian sun rays… ☀️
Have a lovely day! 💙

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„HIDDEN SANCTUARY DEEP IN NATURE“.

When you enter our gate you will immediately feel a glimpse of your „SHANTI“, your INNER PEACE, because the nature around us gives us access to our very own nature. 

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What is the most important thing for you to find your SHANTI? ☮️

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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingToday is #teamthursday 
- and we would like to start this new series to introduce our lovely family (other call them „staff“ or „ team“ 😉) with our 
GENERAL MANAGER CHRISTINE VESPERMANN. 
Christine is with Shanti-Som since 2011 already - wow! Isn’t this just the best proof of how amazing our little haven must be?
She is the one who is responsible for all processes on-site, taking care of the whole team, getting things done from changing the menu, setting up a new computer system for a better customer experience to ordering new fences. Obviously a „Allround-Talent“. 🙌🏼
When being asked that she loves most, Christine answered: 
Genuine and loyal friends 
- and that is exactly what you feel, when you meet her for the first time: Welcoming everyone as friend and part of the Shanti-Som Family! 💙

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#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeing #teamthursday #intro #teammember #bestteamoftheworld🇪🇸 ¡ Feliz Fiesta Nacional de España ! 🇪🇸
In honor of this special day for Spain we’ve shared 3 amazing hiking routes in beautiful Andalusia in our latest blog article. ⛰️🥾🌳
This amazing sunrise is recorded on top of “La Concha”. Starting point is only 10 min drive away from Shanti-Som, the hike up to this point is in total around 3:15’-3:30’ (one direction and depending on your speed of course).
Have a lovely (holi-)day!

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We know that there a busy times out there in this world so that’s why we have a special winter offer for you:

✨ 15% off ALL RETREATS in NOV & DEC 2022* ✨

We want to support all humans out there on their journey of wellbeing, rejuvenating and restoring. 
Make yourself a gift of taking care of your body and you before heading into winter and Christmas festivities. 

WELCOME TO SHANTI-SOM! 🧘🏽‍♀️🌴🧘🏽

*for online booking please use code CAMP-CHRISTMAS2022 and code only applies for stays more than 3 days

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It all starts with you. 
Finding peace inside of yourself when everything around you is shaky, challenging or - like we say in spanish - „going loco“ (= crazy) is the most essential thing to support your mental health. 

Connecting to your breath will make it much easier for you to come back to yourself,  to check-in with you and reset and recalibrate for some moments. 
We’ve put some beneficial breathing techniques together for you in our blog. Link in Bio.
Share with us and the other followers what is your secret to support your mental health? 👇🏼✨

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We know a place where you will find peace and your „zen-state-of-mind“ immediately again.
We still have amazing weather here in Andalusia and can‘t wait to welcome you!

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#wellnessmarbella #marbellawellness #marbellawellbeing #wellbeingmarbella #retreatmarbella #marbellaretreat #retreatspain #wellbeingretreat
#marbella #marbs #spainholiday #yogaretreatspain #marbellalifestyle #shantisom #shantisomwellbeingretreatWhenever you choose to practice yoga, remember to honour it as a sacred time for your body and mind. Leave your daily routine and stress, learn to listen to what your body needs that day. Move at your own pace, and develop intuition about what sequences or kinds of yoga poses you want and need to do. 
In a group class this may mean making modifications if your body is feeling tired, or challenging yourself if you are feeling energetic. It’s your time and your practice to be who you need to be 🧘‍♀️ 
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