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Pigeon Pose

This yoga pose targets the hip flexors and glutes, helping to relieve tightness in the hips and lower back.

• Start in a plank position. Bring your right knee forward and place it behind your right wrist. Extend your left leg straight behind you, keeping your hips square to the floor.
• Lower your upper body down, resting on your forearms or forehead. Hold for 30-60 seconds, then switch to the other side.

Sumo Stretch

Malek recommends this move for stretching the hips and groin at their end-range, which helps you maintain full hip mobility.

• Begin standing with feet hip-width apart and toes pointed outward to 45 degrees.
• Sink down into a deep squat, keeping your spine tall and heels down. Press your elbows against your knees to gently push your thighs wider apart.
• Take a few deep breaths.