How To Stretch Tight Hips - 7-Minute Hip Opener Routine For Beginners

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10 ай бұрын

Who knew your hips could feel this good?! A 7-minute follow-along stretching routine guided by a physical therapist to help open your hips, loosen up your joints, improve mobility, and feel better fast. Hip mobility stretches you can do right at home.
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🔗 LINK TO JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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➡️ YOU NEED TO WATCH THESE VIDEOS AS WELL!
✅ 8 SIMPLE EXERCISES FOR STRONGER HIPS: • 8 Simple Exercises For...
✅ RELEASE THE GLUTES TO ALLEVIATE HIP PAIN: • Hip Pain Relief - Rele...
✅ THE KEY TO ELIMINATING HIP PAIN (STRETCHES AND STRENGTHENING): • The Key To Eliminating...
✅ UNLOCK YOUR ENTIRE BACK! FOLLOW-ALONG ROUTINE: • How To Stretch Your Ba...
✅ HOME EXERCISES FOR TIGHT PAINFUL HAMSTRINGS: • Fix Your Hamstrings! S...
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WHY ARE HIPS IMPORTANT?
Mobile hip joints are like the unsung heroes of movement. Think about how you can walk, dance, or just reach down to tie your shoes - all thanks to those hips. They're the bridge between your upper and lower body, giving you the freedom to twist, turn, and bend.
Flexible hip joints are not just about staying limber; they're the secret to avoiding aches, supporting your back, and keeping your balance. Whether you're a gym enthusiast or just tackling everyday tasks, those mobile hips are the key to keeping you on the go.
WHAT ARE “HIP OPENERS”?
Heard about hip opening stretches? They're basically stretches and exercises that do wonders for your hips. These stretches go beyond just feeling nice; they actually make your hips more flexible and less prone to injuries.
You know that tight feeling after sitting for hours? Hip opening stretches kick that stiffness to the curb. They're like a good morning stretch for your hips, helping you move more freely and comfortably. So, next time you want to touch your toes without groaning, these stretches are your new best friends.
HIP OPENER MOBILITY ROUTINE
In this video, I’ll lead you through a 7-minute hip mobility routine designed for beginners or people who aren’t very mobile (trust me - I’m the perfect guy to lead it!).
Specifically we’ll work through all the motions that are possible at the hip - front-to-back (sagittal), side-to-side (frontal), and rotation (transverse).
By the end of this routine you will be feeling and moving a lot better!
HIP OPENER ROUTINE
Sequence 1
Hip Flexors and Glutes
Sequence 2
Alternating Hip Rotators
Sequence 3
Hip External/Internal Rotators
Sequence 4
Alternating Hip Adductors
💬 Did you try the hip opener routine in this video? What did you think? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
👍🏼 If you did like this video, hit the THUMBS UP button to LIKE this video above. That helps more people to find it here on KZfaq so thanks so much for doing that!
✅ Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.
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CHECK OUT THIS ENTIRE HIP PAIN AND TIGHTNESS PLAYLIST FROM TONE AND TIGHTEN: • Hip Pain Relief Exercises
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

Пікірлер: 109

@toneandtighten 10 ай бұрын

Did you try this routine? How did it feel? How do you feel now that you completed it? Let me know in a COMMENT below, and be sure to check out this routine to supplement your stretching with great hip strengthening: kzfaq.info/get/bejne/iq5ni9ibsMXZkqc.html Hope you feel better! 🙏🏼

@faithfinkes2103 3 ай бұрын

Former marathoner. Had lymph removal with cancer surgery. Hips started tightening until I can't get into a car without manually lifting my leg These exercises are helping me get my mobility back!

9 ай бұрын

I'm 48, have spinal stenosis and ankylosing spondylitis, diagnosed in my early 20's, of everything I've looked into, your videos are short and hopefully effective. I don't have alot of time for routines and i desperately need to regain flexibility. Since hitting menopause, I'm always stiff, in constant pain, and my job is very physical, 8-10 miles of speed walking daily, lifting up to 50lbs repeatedly, squatting, bending, pushing pulling, i do that job to keep me in shape and mobile, i can't sit at a desk job (it's debilitating), constant movement helps my pain, but my flexibility issues are also making pain worse after even 5 minutes of rest. If your program works for me, I'll forever be grateful!!! My hip joints are so stiff after sitting, i can barely move. I'll post an update once i start noticing a difference 🤞🏻🙏🏻 also going to try your plantar fasciitis stretch, i suffer with it and the doc hasn't done much for me.

@shaiaroshas4511 3 ай бұрын

What’s the update?

@celestine.love88 Ай бұрын

Any update? Really appreciated

@CommunityPublicAnnouncements Ай бұрын

I ain’t reading allat

@Sarah-hb2tr 3 ай бұрын

I am a runner so these are very helpful! Thank you!!

@garethdick1521 5 ай бұрын

Another great, simple and effective video. I'm already feeling the benefits after 1 week. My morning routine now involves working through 2 or 3 of your videos. Thank you

@toneandtighten 5 ай бұрын

Great job!

@sudagarsingh4548 Ай бұрын

Loved your Video Brother ❤

@rebeccathomas6954 10 ай бұрын

Thank you so very much - your stretches give such effective and efficient relief !

@toneandtighten 10 ай бұрын

You're so welcome!

@KayMlangeni 8 ай бұрын

Hey Doc, been doing your 3 beginner stretch movements as I train everyday and they’ve been really useful I feel great. I do them 1st thing in the morning 💪🏾

@toneandtighten 8 ай бұрын

Great to hear!

@RissePeace 4 ай бұрын

Low back was hurting so I came to you tube looking for a quick video. I feel so much better. Zero pain

@toneandtighten 4 ай бұрын

Love to hear that!

@seanbrady5462 4 ай бұрын

how long did it take you to see results

@user-ow9jy8ss8u 10 ай бұрын

How useful moves @Thank you very much!

@toneandtighten 10 ай бұрын

You're very welcome, @user-ow9jy8ss8u! I hope they help you! Thanks for commenting.

@Godsfavorite1919 10 ай бұрын

You are an inspiration

@toneandtighten 10 ай бұрын

Appreciate that so much!

@rosemariecamello3728 10 ай бұрын

Thank you soo much. God bless♥️🙏♥️

@toneandtighten 10 ай бұрын

You're very welcome, @rosemariecamello3728! I hope they help you! Thanks for commenting.

@syedimam3615 10 ай бұрын

Fantastic!

@toneandtighten 10 ай бұрын

Glad you like it and I hope it helps!

@SuePenn 10 ай бұрын

Thank you!!

@toneandtighten 10 ай бұрын

You're very welcome, @SuePenn! I hope they help you! Thanks for commenting.

@qbaapl3455 5 ай бұрын

The only good stretching tutorial on youtube, thanks!

@toneandtighten 5 ай бұрын

Happy to help!

@raquel2ulol 5 ай бұрын

Thank you so much for this video. I followed along with you for the first time. My hips feel much better. I'm going to do this twice a day. Thank you again 😊

@toneandtighten 5 ай бұрын

You're so welcome!

@BuildingBlocks1231 4 ай бұрын

just did these for the first time i feel great, thanks!

@toneandtighten 4 ай бұрын

Glad you like them!

@terrychiasson5180 10 ай бұрын

You give me exactly what I need, exactly when I need it. Thanks!

@toneandtighten 10 ай бұрын

You're very welcome, @terrychiasson5180! I hope they help you! Thanks so much for your kind comment!

@Rosakru 10 ай бұрын

Very helpful 💪

@toneandtighten 10 ай бұрын

Glad you think so!

@jayrobertson1689 10 ай бұрын

Well I started and yes feeling it!in a good way,good stuff friend

@toneandtighten 10 ай бұрын

Wonderful! So glad it is helping!

@monique324 3 ай бұрын

The 🐐 of helping folks feel BETTER❤

@palgang5549 10 ай бұрын

why does my body move forward when i do the rotator stretch? something to take note of is i also have a leg length discrepancy

@williamgolovlev7541 10 ай бұрын

Added this as my go to for long car rides etc… since we are sitting so much these days we need to stretch our hips!

@toneandtighten 10 ай бұрын

I hope you find it helpful!

@alandry6872 Ай бұрын

That was just fantastic! I'm tight everywhere. Can't wait to do this again tomorrow 😊

@toneandtighten Ай бұрын

Love to hear it!

@thebrodstar Ай бұрын

I am 42 and recently got back into boxing. I suspect some of my form and technique suffers due to hip mobility, so I decided to look into it and this is the first video I have come across. Lets see how this works out for me!

@toneandtighten Ай бұрын

Best of luck!

@potrelviewer9536 7 ай бұрын

Can only do flexion/extension, and some rotations. Any lateral move (internal or external) is excruciatingly painful (almost broke both hip sockets on a bad backward fall in judo class).

@tabithapatton2671 10 ай бұрын

Excellent video. I hope will continued use my lower lumbar . Hip flexors & glutes will stop hurting. Thank u sir

@toneandtighten 10 ай бұрын

Thanks so much! I hope it helps.

@angelahoward3642 10 ай бұрын

Hi from Liverpool UK tks for your videos

@toneandtighten 10 ай бұрын

Thanks for watching! I hope you enjoy this routine.

@emms8 10 ай бұрын

Yess, a variation of hip openers. Thank you heaps Jared💚 My fav are the Rotators :) Question, will you be doing an advanced Hip opener routine too?

@toneandtighten 10 ай бұрын

You're very welcome, @emms8! We'll see what kind of reception this beginner version receives and, if there's enough interest, I'll gladly do an advanced routine as well!

@emms8 10 ай бұрын

@@toneandtighten Thank you for replying Jared. Totally understand what you said. Thank you tons though for the tremendous effort n time in making so many videos for us all🤗 Much appreciated.

@jayrobertson1689 10 ай бұрын

A good one sir

@toneandtighten 10 ай бұрын

Thank you so much, @jayrobertson1689! I hope these things help you!

@MitchellCroker-cm2os 3 ай бұрын

I have a sore sartorius muscle do you have any stretches to stretch out that muscle

@rohitrajan8705 10 ай бұрын

Sir, can you make a video on the bow legs?

@BRCM123 2 ай бұрын

For all my years watching bullshit on KZfaq. I wish I thought to look up a hip stretch video a lot sooner. Great vid. My hips feel great

@toneandtighten 2 ай бұрын

So glad you liked it!

@afveteran 4 ай бұрын

Jared. what about Pelvic floor exercises?

@bobbeckishere 10 ай бұрын

On the last stretch, I can get pretty low, can I put my hands on the ground for stability? The rotator stretch is definitely where I need the most work. I'm very flexible in a lot of directions, but my hips are so tight I've never really been able to sit cross-legged. At least not comfortably

@markO_810 10 ай бұрын

How thick is your yoga or workout pads? If you dont mind what brand where didn you bought that? Thanks

@dannykaiser9554 8 ай бұрын

Very helpful training ,thank you!

@toneandtighten 8 ай бұрын

You bet!

@rachelhendrix860 10 ай бұрын

I like the dynamic movement. The long holds given to me by PT don't seem to work as well or I just get too bored and it takes longer.

@toneandtighten 10 ай бұрын

I hope you find this routine helpful!

@zakisteer 10 ай бұрын

Hey there!. I've had a bad habit of popping my shoulders for like, three years now. It doesn't hurt or anything, but I do it all the time, and I'm starting to wonder if it might cause problems down the line. Plus, my upper back has been kinda sore lately. I've tried to stop doing it, but it's like, hard to break the habit. is popping your shoulders actually dangerous? Please answer 🙏🏼

@darcywatterson9808 10 ай бұрын

Is this a good exercise to do after hip replacement surgery?

@B_inKorea 4 ай бұрын

Hello! Thank you so much for this vid! I have a feeling that my left hip is waaay weaker than my left side (I tried going to the doctor, but they never showed me hip exercises, I guess they didn't think that my hips were the problem to my back and neck pains), and since it's still 3 months until I can see another doctor, I wanted to try doing home exercises using KZfaq and do hip exercises/hip openers. Would you suggest doing it more often for the 'tighter' part/the part where it hurts, or is it recommended to still do both sides (I want to even it out). When doing the exercises on the left side, I do feel the stretch _everywhere_ doesn't matter which move, but I'm afraid of overdoing it, even though it doesn't hurt XD (just a side note: I have realized a few months ago that my left shoulder is higher than my right shoulder when standing, my left hip sometimes 'pops' as if one of my nerves are being 'released' when doing certain moves, and I sometimes get a tingling sensation on my right back near my shoulder blades)

@lindasocks5476 7 күн бұрын

Is it safe to do these exercises if you've had hip replacements on both hips?

@badushabadusha1826 10 ай бұрын

Sir uters prolapse excersise pls upload sir

@4x4_Gal 10 ай бұрын

Do you have any stretches for someone who can't get on their knees due to arthritis pain?

@Terryadfg 10 ай бұрын

Good stretches! I was watching this karate girl, teaches stretching, it’s hard, I just ordered a timer online, duel timer , lol

@toneandtighten 10 ай бұрын

You got this!

@yvonnemerchant3916 10 ай бұрын

Another great video, we love watching your channel but my husband and I both have plantar fascitis, we have been suffering from this for about 3 months, we do foot exercise and calf stretches but are not getting any better, do you have any recommendations please x

@toneandtighten 10 ай бұрын

Try this routine! kzfaq.info/get/bejne/q9WUYMdzp5eVmKc.html

@yvonnemerchant3916 10 ай бұрын

@@toneandtighten that's great thank you so much ❤️

@kruiseorbruise 3 ай бұрын

Can I do this daily just did it wow I felt a lot better I do a lot of working out but never went too far into stretching just basic gym class stretches lol this is truly life changing just after once I feel so much better could imagine the long term effects if I add these with the hip workouts and stick to it daily

@toneandtighten 3 ай бұрын

Yes, you can!

@kruiseorbruise 3 ай бұрын

@@toneandtighten 🙏thank you

@jayrobertson1689 10 ай бұрын

This is going to take awhile to get to but thank you

@toneandtighten 10 ай бұрын

Consistency is key, @jayrobertson1689! Show up regularly and I hope they help you! Thanks for commenting.

@dinosemr8141 10 ай бұрын

❤️💖❤️💖🙏💖❤️💖❤️

@toneandtighten 10 ай бұрын

🙏🏼🙏🏼🙏🏼

@mdharts1234 10 ай бұрын

Hello sir i am experiencing popping in my right shoulder when i lift my arm and bend my arm at 90 degree and twist it , after some time it hurts and it also hurts when i lift something heavy in certain positions I watched your shoulder pain test video but none of the test where positive on me Please sir help me out i have this problem from 4 years back , i once fractured my forearm but I don't know why my shoulder is in this condition

@loosdamoose4489 2 ай бұрын

i just can`t achieve front and side splits

@gulnazjamshaid8023 10 ай бұрын

Can u tell the excercise for the filling gap in spine at lower back

@toneandtighten 10 ай бұрын

I'm sorry - I don't understand your question. If you're talking about your DISCS (that fill the gap between your vertebrae) or if you're talking about the actual gap itself (stenosis problem), I've got some great videos for you! Simply search "Tone and Tighten lower back exercises" and some great video options will come up for you. Hope they help! 🙏🏼

@Xxploit 10 ай бұрын

Hi there ! , I’m not very flexible overall due to inactivity for quite long, probably hamstring tightness, how often should I do the stretch exercises you shared previously? Thank you 😊

@toneandtighten 10 ай бұрын

I recommend stretching at least daily - twice a day if you can! Remember to keep it as comfortable as possible and show up consistently and you'll make great progress!

@Xxploit 10 ай бұрын

@@toneandtighten I really appreciate you're response thank you !

@emilialake4586 3 ай бұрын

I have to go so much lower 😂😂 I have hyper mobility and yet still feel my hips are tight 😢 but takes a lot to stretch them

@mukundchohan4384 6 ай бұрын

Does this routine work for people who have inflame hips

@user-ju3yz1xs3j 10 ай бұрын

Some exercises for knee pain?

@toneandtighten 10 ай бұрын

I've got tons, @user-ju3yz1xs3j! Simply search for "Tone and Tighten Knee Pain" and you'll see quite a few videos that address different types of knee pain. Hope they help you!

@user-ju3yz1xs3j 10 ай бұрын

I have suffered through reactive arthritis so some exercise for that plz

@user-ju3yz1xs3j 10 ай бұрын

If U can share link for the video that can help me to get rid of knee pain due to arthritis

@heather291 10 ай бұрын

So, what happens when working out makes you hurt more? It makes my hip rise up to one side, and I end up walking funny with pain. Only down my left side with involuntary movements in my toes. Do you just work through the pain? Does it get better?

9 ай бұрын

I'd like to see the answer to your question as well, as I have the same issues, I work thru my pain, have been for a very long time and it just gets to be too much sometimes. The most I'll do is 800mg ibuprofen once daily.