If you have a hard time sleeping, try this relaxing hip stretch you can do from the comfort of your bed.
These soothing and relaxing stretches will unlock tight hips right before bedtime, so you can get a restful night’s sleep!
The intention here is not to become more flexible, but rather to reduce hip tension and relax. Each pose should be comfortable enough to maintain for a minimum of five to 10 deep breaths, or roughly 30 seconds to one minute. Feel free to add more pillows if needed to make yourself comfortable.
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Check the tension in your face and jaw as a checkpoint to note whether or not you’re able to relax into each position. If you feel your jaw clenching or eyebrows furrowing, adjust your position or perhaps add more pillows until you are able to melt into the pose and fully relax.
This stretch routine is gentle enough to use every night before bed. Try dimming the lights and wearing comfortable pajamas so you can go right to sleep when you’re done.
Pillow-Supported Pigeon Stretch | 5 breaths per side
This can be one of the most relaxing hip stretches if you position yourself just right, but it can also be very challenging for some. Stack as many pillows as you need to make it comfortable for you while still encouraging a stretch in your hips.
- Start on all fours with a pillow between your hands.
- Lift one knee up underneath your chest and slide the other knee back to straighten your back leg.
- Lower down onto the pillow, turning your head to one side and wrapping your arms around the pillow. Shift your hips around until you find a comfortably stretched position.
- Take at least five deep breaths. Then, lift up and switch sides.
Pillow-Supported Child’s Pose | 10 breaths
Child’s pose is a great hip stretch that can also soothe digestive discomfort and relieve lower back pain. Use a pillow underneath you to achieve the greatest level of relaxation here.
- Start in an all-fours position and place a pillow directly underneath your belly.
- Sit your hips back onto your heels and lay your belly and head down on the pillow.
- Stretch your arms out long in front of you with palms down.
- Stay for 10 deep breaths and allow your hips to relax.
Lying Figure 4 Stretch | 5 breaths per side
This gentle hip stretch targets all muscles surrounding the hip joint, especially the upper glutes and piriformis.
- Lie on your back with knees bent and feet on the bed.
- Cross your right ankle over your left knee. Then press your right hand lightly on your right knee until you feel a stretch across your upper right hip.
- Enjoy the stretch for five deep breaths, then switch sides.
Lying Butterfly | 10 breaths
This stretch gets better the longer you hold it. To adjust the intensity, try moving your feet closer or farther away. If it still feels too intense, prop your knees up with pillows underneath each side.
- Lie on your back with a pillow supporting your head and upper back.
- Place the soles of your feet together and allow your knees to fall open.
- Stretch your arms out to the sides with your palms up, and roll your shoulders back and down.
- Breathe deeply here for 10 full breaths.
Lying Flamingo | 5 breaths per side
The lying flamingo is the perfect hip opener for even the tightest or least flexible person. The key to relaxation in this pose is finding the right angle with your bent leg. Adjust your knee up or down, more bent or less bent, until you find the right spot that allows you to let go of tension and relax.
- Lie on your back with a pillow supporting your back and head.
- Stretch your legs out long, then bend your right knee, bringing the sole of your right foot to rest near your left knee. Both legs should be resting comfortably on the bed.
- Take five deep, relaxing breaths, then switch sides.
Pillow-Supported Straddle Forward Fold | 10 breaths
This stretch can get pretty intense. If you cannot get comfortable in this position, bend one knee and focus on one side at a time.
- Sit on your bed in a straddle position, with legs wide apart.
- Fold a pillow, or stack two or three pillows together, to support your head.
- Fold forward, reaching for your heels and resting your head on the pillows. You can also just relax your hands by your sides.
- Breathe for 10 deep breaths and relax into the pose.
Knee Hug | 10 breaths
This may feel a bit different than the typical knee hug stretch. Instead of squeezing in tight and lifting your shoulders, focus on maintaining a natural curve in your lower back and resting your head all the way back. You can press your hands onto your knees to lightly enhance the stretch, but mostly you’ll want to focus on relaxation.
- Lie on your back and lift your knees towards your chest.
- Gently hug your knees in with your hands, keeping your head and shoulders relaxed on the bed.
- Focus on relaxation as you take 10 deep breaths.
Crossed Hip Twist with Cactus Arms | 5 breaths per side
This twist feels amazing for both for the back and the hips. You might also feel a nice opening in the upper body.
- Lie on your back with a pillow supporting your back and head, arms out in a cactus shape.
- Bring your right leg up to your chest, then twist the leg across your body all the way to the bed on your left side.
- Bend your left knee so that your foot is behind you. Your hips should be turned completely onto their side, but shoulders remain flat on the bed.
- Take five deep breaths, then switch to the other side.
Hip-Supported Savasana | 10 breaths
This is your final pose, and one that might relax you into a deep sleep. It is a gentle hip opener but can be very powerful in releasing tension and renewing your sense of well-being.
- Lie on your back with a pillow propped up underneath your hips.
- Relax your legs out long and rest your arms out to your sides, palms facing up.
- Get comfortable and breathe deeply for 10 breaths, or until you fall asleep.