About This Intermediate Long Hold Routine
Short stretches maintain flexibility, but long holds create it. This intermediate hip stretch routine uses extended hold times to give your tissues the time they need to truly release and lengthen. The approach requires patience but delivers results that quick stretching cannot match.
What This Routine Targets
This routine targets your hip complex through positions held long enough to affect lasting change. You’ll work the hip flexors and quads through lunge positions, open the outer hips through figure four stretches, release the inner hips through happy baby, and mobilize the entire hip joint through deep squat holds.
What’s Included
This eleven-minute routine includes just four exercises, each held for two to four minutes. The minimal number of positions reflects the long-hold philosophy. Rather than rushing through many stretches, you invest time deeply in each one, allowing your body to truly release.
Who Should Try This
This routine suits intermediate practitioners who have learned the basics and want to deepen their practice. It benefits anyone who feels plateau’d with traditional stretching and wants to try a different approach. Those drawn to yin yoga or passive stretching will appreciate this method.
Tips for Best Results
Settle into each position and breathe. The first minute often feels most intense as your nervous system resists the stretch. By the second minute, you’ll typically find a deeper level of release. Don’t fight the discomfort but observe it and wait for it to ease.
Squat Stretch
Duration: 2:00
Drop into a deep squat to open your hips, ankles, and lower back with mindful pressure from your elbows.
Difficulty: Beginner
Instructions
- Stand with feet shoulder-width apart and toes slightly turned out.
- Lower your hips into a deep squat while keeping heels grounded.
- Place elbows inside your knees, press palms together, and hold the stretch.
Tips
- Lift your chest and keep your back straight.
- Use your elbows to gently guide knees outward.
Adjustments
- Place a folded towel under your heels if they lift off the floor.
- Hold onto a chair or wall for balance support.
Lunge
Duration: 2:00
Sink into a kneeling lunge to stretch your hip flexors and lengthen the front of your body.
Difficulty: Beginner
Instructions
- Start kneeling and step one foot forward, planting it flat in front of you.
- Press your hips forward as you raise both arms overhead.
- Lift through your chest and reach toward the ceiling while breathing deeply.
Tips
- Keep the front knee stacked over the ankle for stability.
- Press the top of your back foot into the floor to engage the rear leg.
- Stay tall through your torso to avoid dumping into the lower back.
Adjustments
- Rest your hands on your front thigh if reaching overhead feels intense.
- Place a towel or cushion under your back knee for comfort.
- Hold onto a wall or chair for balance when needed.
Lying Figure Four
Duration: 4:00
Ease into a lying figure four to release tight glutes and soothe your lower back.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat on the floor.
- Cross one ankle over the opposite thigh just above the knee.
- Lift the bottom leg and clasp hands behind the thigh, gently pulling the legs toward your chest.
Tips
- Relax your head and shoulders on the floor.
- Keep your lower back pressing gently into the mat.
Adjustments
- Loop a strap behind your thigh if reach is an issue.
- Leave the bottom foot on the floor for a lighter stretch.
Happy Baby
Duration: 3:00
Rock into happy baby to soothe your lower back and open your hips with a playful stretch.
Difficulty: Beginner
Instructions
- Lie on your back with knees bent and feet flat.
- Lift your feet and draw knees toward your armpits.
- Grab the outer edges of your feet and gently pull your knees toward the floor while keeping your low back grounded.
Tips
- Press your tailbone toward the floor to keep the lower back happy.
- Relax your shoulders and jaw while you breathe.
Adjustments
- Hold your ankles or calves if reaching your feet is a stretch today.
The Reward of Patience
Roll to your side and pause before standing. The depth of release you achieve through long holds takes a moment to integrate. Notice how your hips feel different when you finally stand.
Practice this builder regularly to develop both physical flexibility and the patience that long-hold work requires. Both skills serve you well beyond your stretching practice.
