6 Min Hip Stretch Reset For WFH People

A beginner-friendly 6-minute hip stretch routine designed for people working from home or sitting for long periods throughout the day. This easy follow-along session targets the adductors, glutes, hip flexors, and hamstrings using movements like couch stretch, pigeon pose, frog rocks, and half kneeling hamstring folds. Perfect for reducing stiffness, improving mobility, and helping your body feel more open and relaxed after long hours seated. Suitable for all ages, body types, and daily practice.

Transcript

Hello everyone, My name is Pedro Avila and I'm gonna be guiding you through a six minute hip stretch reset for people that are working from home. You ready? Okay. So we're going to start with exercise one. It's called a seated pigeon. All you need is a pillow, Okay? So. Basically, What you're gonna do is, You're gonna place the pillow underneath your bum, Okay? So, Let's get into a plank position. You're gonna move your leg over in front of you like this, And you're gonna drop your hip. Right on it okay now the higher you are the easier this is The lower you are, The harder this is. Make sense? So you can use the pillow if you want. All right, Starting from the top, You're gonna inhale. Exhale. Gonna walk yourself forward. The goal is to get your belly button very close to your shin. Hang in here, Feel the stretch on your glute, Take a deep breath in. Exhale, Walk forward even further. Very good. Now I'm going to come back up and I'm going to change sides. Okay, Now let me show you what to do with the pillow. Okay, Underneath you, Get in the plank. Foot right underneath you, Drop your hips down, Notice my back knee, I'm not like this, Yeah, Back knee on the floor. Pelvis square. I'm going to lean towards my shin, Inhale at the top. Exhale. You can use one, Two, Three, Four pillows, As many as you need, Yeah? Get your belly button very close to your shin. The stretch in your glute. Take one more deep breath. Excels. Get deeper. Pause for about 5-6 seconds here. Feel the stretch. Identify the muscle that you're stretching. Come back up. Very good. So this is glute. Now we're gonna move on to hip flexor. Front side of your thigh. Get close to a wall. You can use the pillow for your knee. All right, Here we go, All fours. You're going to put one foot up on the wall, Knee on the pillow. Yeah. Still all force. Lift the opposite leg up. Upper body upright. You're going to feel a big stretch here. Okay. If this is too much for you, You bring your knee forward. The further your knee is from the wall, The easier this is. Ready? Inhale. Excel. To drop your hips deeper. One more time, Inhale. Exhale, Drop your hips deeper. Feel your body allowing you to go deeper, But you've got to sync the movement with your breathing. Inhale. Last one, Exhale. Breathe in deeper. Pause, Stay here for a few seconds. Feel the stretch, Don't run away from it. Inhale. Exhale out of the stretch let's change sides all fours. I'm going to place my foot up there. Knee on the pillow. On the leg up. You inhale. Exhale, Sink your hips down. Feel the gravity pulling you down. Inhale at the top. Excel. Feel your body allowing you to go deeper every time you exhale. Inhale again, Last one. Iiiiick save a sink deeper. If you need support, You can hold on to anything really. Stay here a few more seconds. And out of it. Very good. Very good. Okay, So now we're gonna move on to your hamstrings. Easy, Huh? So, Half kneeling. Extend your front leg like this. You can use a pillow underneath your knee if you want. So you're gonna inhale at the top. Going to reach out. To your foot. Exhale, Walk yourself forward. Your knee might be bending right now, Which is fine. Try to have the palms of your hand on the floor. You need might be bent. Now, Ready? Inhale. And as you exhale, You're gonna try to lock out your knee. Inhale, Flex. XA Locale. And every time you look out, Try to get a little bit deeper. One more time, Inhale flex. E X A L O G O very good let's change sides half nearly Extend your front leg, Inhale. As you exhale, You're gonna walk forward as far as you can. Your knee will bend. Inhale right here, Ready? Eeeek, See ya, Luck out. One more time. Inhale. Excel. Last one. Inhale. Excel. Very good. Last exercise for the day. Knees wide. Inhale, Shift your hips back, Feel the stretch on the inside of your thighs. And forward. Inhale. Exhale, Push back. All the way back. One more time, One more time. Inhale, Shift your hips forward. Excel. Feel the stretch, Identify the muscle that you're stretching. And back to center. And that's us, Six-ish minutes. I hope you enjoyed. See ya!

Reviews

Omg. Need this every day amazing addition to work breaks.

Thank you for sharing these stretches. Even if it was only 6ish minutes, It helped me feel calmer and more self-aware of what muscles were being used.

These stretches were extremely beneficial. The modifications to the pigeon pose are just what I was looking for to lengthen the psoas. I’m sure all of these will be great additions to my morning routine. 🙏🏽

Pedro I’ve needed you in my life since 2020! Amazing

Such a quick antidote to the stiffness I feel from sitting all day! My lower back thanks you!