Sturdy folding chairs and dining chairs are often a great choice for this exercise.
For example, if you want to pop your left hip, you would bring your left leg up across your right leg.
Make sure you have plenty of space to move and turn for this exercise.
Hold this twist for a deep inhale and exhale.
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.
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.
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.
Your chiropractor may also be able to provide you with some stretches and at-home exercises you can do to help relieve tension in your hips between adjustments. Needing to crack your hips is usually due to tight tendons of the IT band. [11] X Expert Source Jonathan Frank, MDSports Orthopedic Surgeon & Joint Preservation Specialist Expert Interview. 31 July 2020. The IT band is a tendon that slides over the side of your hip. [12] X Expert Source Jonathan Frank, MDSports Orthopedic Surgeon & Joint Preservation Specialist Expert Interview. 31 July 2020.
When your hip snaps frequently, it’s indicative that you need to work on stretching that tendon a lot more than you may have already been. [14] X Expert Source Jonathan Frank, MDSports Orthopedic Surgeon & Joint Preservation Specialist Expert Interview. 31 July 2020. This is especially common in dancers, yoga instructors, and others who use a wide range of movement for their jobs. You may even be able to ask your coach or trainer for a recommendation or referral to a therapist that specializes in your industry. Runners also frequently experience pain on the side of their hip and talk about it popping, which is called external snapping hip. [15] X Expert Source Jonathan Frank, MDSports Orthopedic Surgeon & Joint Preservation Specialist Expert Interview. 31 July 2020.
