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HIP OPENERS

There are 3 different types of hip openers—hip flexor/quad, groin/adductor and outer hip/glutes stretches. You should aim to incorporate all of them into your training program.

HIP FLEXOR STRETCHES

Bridge Pose
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Bridge

Bridge is a key mountain bike counterpose that activates the posterior chain and can help to alleviate knee, lower and upper back pain.

Camel Pose
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Camel

Camel pose is an advanced backbend that improves spine and shoulder mobility, stretches the hip flexors, abs and chest, and strengthens the glutes.

Dancer Pose
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Dancer

Dancer pose is an advanced balancing, hip opener that stretches the quads, hip flexors, abs, chest and shoulders, and strengthens the hips.

Flying Locust
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Flying Locust

Flying Locust is an advanced pose that increases spinal mobility and stretches the abs, hip flexors and quads. It's awkward so take it easy.

Half Frog Pose
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Half Frog

Half Frog is an advanced backbend that stretches the feet, ankles, knees, quads, abs, chest and shoulders and increases spinal mobility.

Half-Reclining Hero Pose
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Half-Reclining Hero

Half-Reclining Hero is an advanced quad stretch that stretches the feet, ankles, knees and hip flexors, and can help ease lower back pain.

Low Lunge Quad Stretch
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Half-Twisted Lizard

Half-Twisted Lizard stretches the quads, hip flexors, glutes, groin and chest, increases spinal mobility, and can help to alleviate lower back pain.

High Lunge
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High Lunge

High Lunge stretches the ankles, calves, hamstrings and hip flexors, strengthens the hips, and can help to alleviate knee and lower back pain.

Lizard Pose
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Lizard

Lizard pose is a key hip opener that stretches the hip flexors, hamstrings, glutes and groin, and can help to alleviate lower back pain.

Low Lunge
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Low Lunge

Low Lunge is crucial for mountain bikers, to stretch the hip flexors and act as a counterpose to the riding position. Practice this pose a lot.

Runners Lunge
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Runners Lunge

Runners Lunge strengthens the knees, quads, glutes and hips and stretches the ankles, calves, hamstrings, hip flexors and groin.

Wheel Pose
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Wheel

Wheel pose is an advanced backbend that stretches the front of the body and strengthens the back of the body. Please be careful in this pose.

GROIN AND ADDUCTOR STRETCHES

Sitting Cross-Legged
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Easy Seat

Sitting cross-legged opens up the hips, stretches the ankles, knees, hamstrings and groin, and improves posture.

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Extended Side Angle

Extended Side Angle strengthens the knees, quads and hips, opens up the hips, stretches the side body and increases lung capacity.

Folded Butterfly
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Folded Butterfly

Folded Butterfly stretches the lower back, opens up the hips, releases tension in the neck and shoulders, and calms the mind.

Happy Baby
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Happy Baby

Happy Baby stretches the glutes, groin and hamstrings, relaxes the body, calms the mind, and can help to alleviate lower back pain.

Head-To-Knee Pose
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Head-To-Knee

Head-To-Knee pose stretches the ankles, calves, hamstrings, groin and lower back, and opens up the hips. You can use a strap.

Reclining Butterfly
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Reclining Butterfly

Reclining Butterfly is a restorative hip opener that focuses on stretching the groin and releasing tension at the lower back.

Reverse Warrior
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Reverse Warrior

Reverse Warrior is a tricky pose that strengthens the quads and hips and stretches the side of the body as well as the calves and hamstrings.

Side Lunge
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Side Lunge

Side Lunge is a great pose for mountain bikers to stretch the groin, calves and hamstrings, loosen up the hips and increase ankle mobility.

Silver Surfer
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Silver Surfer

Silver Surfer is a great pose to open up and strengthen the hips, stretch the backs of the legs, and open up the shoulders.

Tree Pose
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Tree

Tree pose is an intermediate hip-opening balance pose that improves proprioception, coordination, posture, focus, and concentration.

Warrior 1
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Warrior 1

Warrior 1 is a great hip opener and gentle backbend that simultaneously stretches the ankles, calves, hamstrings and groin.

Warrior 2
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Warrior 2

Warrior 2 is a classic yoga pose that opens up and strengthens the hips, and stretches the ankles, calves, hamstrings and groin.

Wind-Relieving Pose
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Wind-Relieving

Wind-Relieving pose is a crucial pose for mountain bikers to relieve tension at the lower back and stretch the hip flexors—especially post-ride.

Yoga Squat
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Yoga Squat

Yoga Squat is an important hip opener that stretches the groin and glutes and builds strength and mobility in the feet and ankles.

GLUTES AND PIRIFORMIS STRETCHES

Dead Pigeon Pose
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Dead Pigeon

Dead Pigeon is a key pose for mountain bikers, to stretch the glutes, TFL, piriformis and external hip rotators, and alleviate lower back pain.

Eagle Pose
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Eagle

Eagle is an advanced balancing pose that strengthens the hips and quads, and stretches the glutes, IT band, TFL, upper back and shoulders.

Pigeon Pose
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Pigeon

Pigeon pose is a key hip opener for mountain bikers that stretches the hip flexors, TFL and glutes, and can help to alleviate lower back pain.

Seated Spinal Twist
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Seated Spinal Twist

Seated Spinal Twist stretches the outer hips, abs, obliques, back, chest, shoulders and neck and increases spinal mobility.

Reclining Spinal Twist
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Reclining Spinal Twist

Reclining Spinal Twist is a key pose for mountain bikers that can help to alleviate lower back, neck and pain in between the shoulder blades.

Yoga Squat
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Yoga Squat

Yoga Squat is an important hip opener that stretches the groin and glutes and builds strength and mobility in the feet and ankles.