People may want to stretch or "pop" their hip back into shape because they suffer from hip cracking or discomfort. The hip is an essential joint in the body. So, it's important to know the proper approaches on how to pop your hip safely at home.
A person's hips can often feel like they are no longer properly integrated. In some situations, the only concern may be a tight hip joint. The tight hip can be uncomfortable or make a cracking sound.
There are several ways on how to pop your hip at home. Take a look at some of the safest methods on how to pop your hip below!
1. How to Pop Your Hip Back in Place (Side Lunge)
To do side lunge, follow these steps:
Step 1. Stand up upright with wide spread feet.
Step 2. Lean to the left and kneel to the left.
Step 3. Stretch as relaxed as possible, and keep the pose for a few seconds.
Step 4. Switch on the other side.
2. How to Pop Your Hip Back Into Place (Butterfly Stretch)
The butterfly stretch is a good movement to stretch out the thighs and increase flexibility. During the stretch, people can hear their hip "pop". To do butterfly stretch, follow the following steps:
Step 1. Lie on the ground with both legs bent to the knee so that the soles hit each foot.
Step 2. Keep your back straight while you sit.
Step 3. Move the knees softly down to the ground using the palms of each hand.
Step 4. Keep the pose for a few seconds, before the knees are softly raised.
3. How to Pop Your Hip Back Into Place (Twisting Hip in a Chair)
This method is almost the same as the butterfly stretch. While sitting in a chair, you can stretch one side of the hips at a time. Follow these moves to do this:
Step 1. Sit in the chair upright, with both feet down on the floor.
Step 2. Lift the right leg up to the right ankle to rest on the top of the left knee.
Step 3. Softly force the right knee onto the floor with the right-hand palm and continue for a few seconds.
Step 4. Perform the opposite side.
The pigeon posture will help stretch the hip backward. It is one of the trickier poses and may take some practice. Many people should be able to do it to some degree though. To prevent injury, you should do the pigeon pose on a soft mat. Follow these steps to perform the Pigeon pose:
Step 1. Start posing to the hands and knees.
Step 2. Move the right knee to rest just behind the right wrist.
Step 3. Pull out your left leg behind your body.
Step 4. Move the right foot behind the left wrist to rest, so that the outside side of the foot lies on the mat.
Step 5. Drop your hips and your left leg as low to your mat until you feel relaxed.
5. How to Pop Your Hip Back Into Place (Kneeling Hip Flexor Stretch)
The ACE suggests the kneeling hip flexor stretch to promote overall hip health and also for loosening the hips. Follow these steps to do a kneeling hip flexor stretch:
Step 1. Begin in a single-leg kneeling position, with the left knee flat against the floor.
Step 2. Bend the right knee out in front, placing the right foot against the floor.
Step 3. Keep the back straight and gently contract the left glute.
Step 4. Gently move your trunk forward until a stretch is felt.
Step 5. Repeat on the opposite side.
6. How to Pop Your Hip Back into Place (Trunk Rotation While Standing)
It is really possible to spread your hip while standing up. Follow these steps to do so:
Step 1. Stand with the feet shoulder-width apart.
Step 2. Hold both hands together in front of the body at shoulders height.
Step 3. Slowly rotate your upper body to the left, until it feels comfortable while keeping your lower body steady.
Step 4. Keep this position for a few more seconds.
Step 5. Finally, gently return to the center.
Step 6. Do it again on the opposite side.