The hip joint is the joint with the largest body weight, which is connected to the position of the thigh bone and the pelvis. It is generally believed that the hip joint is a common problem in the elderly, but not only as the age increases, if the exercise is insufficient, the muscle will be weak and weak. Hip function is worse or even skewed.
The hip joint is an important joint that connects the upper and lower body. There are many lymph nodes and large blood vessels. It helps the hip joint to stretch, which can increase the flexibility and help eliminate edema. The thigh is the most difficult part. Try these stretching exercises. It can promote blood and lymph circulation, and become a body that is not easy to edema.
If you have the following habits, you should pay more attention to the situation. If you are sitting in front of the office, you will be able to stand in the office for a long time. Even if you are on the road, you will always be on the same side and watch TV on the same side. 01Crossover Hip Stretch is highly recommended to friends in sedentary offices 
. Lying straight on the yoga mat, then grabbed your left foot with your hand.
. Place your right ankle on your left knee.
. Take a deep breath of 10-20, then repeat the action to change the edge.
The 02Deep Squat Stand can be pulled once to the front of the thigh muscles, buttocks and hamstrings. 
(The knee must be fully open)
. Keep your feet wider than your shoulders and stand straight.
. Bend down and grab the toes with your hands, then kneel down, but keep your arms straight, with your elbows on the inside of your knees, straight back and straight chest.
. While holding your hand on the toes, lift your buttocks and straighten your knees until you feel the back and feet pull and stay for 1-2 seconds.
03Extended Wide Squat If the last action can't satisfy you, this one is a more advanced action. 
. Kneeling, and use your elbows to hold the inside of your knees , put your hands together on your chest, and then open your knees with the strength of your elbow. This action can further open your hips.
. After 5 breaths, relax your arms and extend to your feet and stretch as far as possible. This action stretches your back and hips and holds 5 breaths.
04Butterfly Stretch This action stretches to the hips and hamstrings at one time. 
. Sit on the floor, on a yoga mat, bend your knees, and put your feet together.
. Slowly bend the upper body down, lower the chest as much as possible, Hold the movement and keep breathing for 30 seconds.
05Floor Hip Stretch 
. Sitting on the ground, bend your right knee against the left knee, bend your left knee backwards, inhale, and keep your back straight.
. Exhale at the same time and bend the upper back down, and put your shoulders in front of your knees until you feel the back and hips slowly pull.
. Inhale in the same position and relax as much as possible on the ground.
06Samson Stretch can be pulled in the arms, shoulders, back and hips. 
. Raise your hands over your head and close your ears. The back is straight and the chest is raised.
. The left front step forwards with a bow and the line of sight stays forward. You should feel the pull of the foot and the lower back, balance for 3-5 seconds, and repeat the movement.
07Spider-Man Stretch leg front muscles, hamstrings, calves, buttocks 
. With your feet and shoulders wide, put your hands in front of your legs and lean your upper body forward.
. Place your left leg back in a comfortable position behind your back and stick your toes and knees to the ground. Hold for 10 seconds, then change sides.
08Toy Soldier Stretch increases the flexibility of the buttocks. 
. The feet are shoulder-width apart, the hands are raised higher than the head, the back is straight, and the chest is raised.
. Lay your left hand forward and your right foot up and touch your left hand to keep your hands and feet straight and not bent.
For people with good flexibility, this kind of exercise may not feel too much. Then you may need a set of advanced exercises to follow the steps below to complete a coherent practice and stick to it. The effect is great! 01 
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06 If you have enough strength when you get up, you can pull a fixed device in your hands and give some help. 
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