Article: This basic stretch helps you slowly put pressure on your hip until it cracks. Start seated on a comfortable, flat surface such as an exercise mat. If you don’t have a mat, a towel or even a carpeted area can work. Then:  Bend the leg of the hip you want to crack at the knee. The leg should be going back at a 90-degree angle, with the foot of the bent leg situated back behind your bottom. Bend the other leg so that your foot tucks into the knee of your first leg, forming a triangle-like shape. Bring your hands up toward the center of your chest and rotate your torso to the left as much as possible. Hold this position for 30 seconds to a minute before returning your torso to a neutral center. Then, rotate your torso as far as you can to the right and hold for another 30 seconds to 1 minute. Repeat this process no more than 5 times. If your hip does not pop during these twists, move on to a different stretch. The pigeon pose works to loosen tight or sore hips. To start, come down on your mat or a soft surface on all fours. Bend your left knee and bring it down to sit just slightly behind your left wrist. Bring your left foot forward so that it travels across the width of your hips and finds a place directly behind the right wrist. Make sure your right leg is straight back behind your right hip, sitting in a neutral pose on the mat.  If your hip hasn’t popped once you get into the basic position, fold forward at the waist to bring your hips over your left knee. Lower your forehead to the floor if you can. If you can’t reach the floor, use a pillow or blanket as a bolster. You can also use a bolster under your left hip to help keep you supported if you find an unsupported stretch is painful or difficult. Hold this pose until your hip pops or for 5 deep breaths, whichever comes first. Then, repeat it on the other leg to ensure your hips are evenly stretched and open. For this stretch, start with one knee on the ground, with the calf of that leg squared directly behind the knee and the toes tucked on the floor. The other leg should be bent at the knee in a 90 degree angle with the foot planted flat on the ground in front of the hips. Stretch up through the spine, and place your hands on your knees to maintain balance. To complete the stretch:  Exhale and lean forward until you feel a deep stretch in your hips. Tighten your abs and depress and retract your shoulders to keep your back tall and straight as you lean in. Squeeze and contract your glutes to add additional stretch. Hold this pose for 30-45 seconds before coming up and resting for a few seconds. Repeat this stretch 2-5 times on each leg. Complete all repetitions on one leg before switching to the other.

What is a summary?
Try a seated hip mobilization stretch. Open your hips with the pigeon pose. Use a kneeling hip flexor stretch to activate your hips.