How to Stretch Tight Hips: 12 Stretches and Procedures (2023)

How to Stretch Tight Hips: 12 Stretches and Procedures (1)Share on Pinterest

Prolonged sitting or general inactivity can cause stiffness in the hips. This can cause the hip muscles to relax, weaken, and shorten.

Overuse of the hips during activities such as cycling and running can also be a cause. OtherCauses of tight hipsThese include one leg longer than the other, sleeping on one side of the body, and individual postural and structural imbalances.

All of these factors can lead to restricted mobility, back pain and muscle tension.

Over time, tight hips can lead to swelling and muscle tears, so it's important to take the time to stretch your hips, especially if you already feel some tightness or discomfort in that area.

General hip stretch

(Video) Hip Mobility Hack

1. Seated glute stretch

Take a deep breathstretchto relieve discomfort and improve hip mobility.


  1. Sit in a chair with your knees bent and place your right foot on your left thigh.
  2. Bend at the hips to fold the torso over the legs.
  3. Hold for 30 seconds to 1 minute.
  4. Perform on the opposite side, alternating top foot.

2. Pose of the child

Place a pillow under your hips or thighs for extra support.


  1. On all fours, bring both knees together or place them slightly wider than your hips.
  2. Dig your butt into your heels while leaning forward and resting your forehead on the floor.
  3. Stretch your arms out in front of you.
  4. Hold this position for up to 3 minutes.

3. Seated spinal twist

This seated yoga pose not only opens up tight hips, but also improves spinal mobility.


  1. While seated, extend your right leg or place your right foot on the outside of your left buttock.
  2. Place your left hand on the outside of your right thigh.
  3. Inhale while straightening your spine.
  4. Exhale while twisting your torso to the right.
  5. Place your right hand on the floor behind you.
  6. Wrap your left arm around your leg or place your elbow on the outside of your knee. Look in any direction.
  7. Hold this position for up to 1 minute.
  8. Run to the opposite side.

Stretch and strengthen your hip flexors with these deep stretches that help counteract prolonged sitting, aging and movement strains.

4. Low step


  1. In Downward Facing Dog, place your right foot between your hands.
  2. Lower your left knee to the floor.
  3. Sink into your lower body while lengthening your spine.
  4. Put your hands on the floor or stretch them above your head.
  5. Hold up to 1 minute.
  6. Run to the opposite side.

5. Lying pigeon posture


  1. Lie on your back with your knees bent and place your feet flat on the floor near your hips.
  2. Place the outer part of the right ankle on the lower part of the left thigh.
  3. Lift your left foot to bring your knee to your chest.
  4. Interlace your fingers behind your thigh or shin.
  5. Hold up to 1 minute.
  6. Run to the opposite side.

6. Knees to chest


  1. Lie on your back with your right knee drawn toward your chest and place your hands behind your thighs or on your shins.
  2. Extend your left leg or place your foot on the floor with your knee bent.
  3. Hold this position for up to 1 minute.
  4. Do it on the other side.

They arehip abductorsThey have a stabilizing effect on your body, helping you stand, walk and balance on one leg. You also use these muscles when you twist or move your legs away from your body.

7. Claw

Once you've mastered the basic clamshell, change up your routine with a few of thesevariations.


  1. Lie on your left side and support your head with your hand.
  2. With your knees bent, stack your hips and legs at a 45-degree angle.
  3. Use your hips to open your right knee.
  4. Hold this position for 3 seconds.
  5. Lower your back to the starting position.
  6. Do 1-3 sets of 10-20 reps on each side.

8. Cow Face Pose


  1. From a seated position, place your right knee over your left knee and align both knees with the center of your hips.
  2. Bend both feet close to the buttocks.
  3. Bend at the hips to slowly step your hands forward and rest in a comfortable position.
  4. Remain in this position for a maximum of 1 minute.
  5. Run to the opposite side.

9. Standing leg raises


  1. Stand on a wall or chair with your right hand.
  2. Keep your hips forward as you lift your left leg to the side.
  3. hold for 5 seconds.
  4. Slowly lower your back to the starting position.
  5. Do 8 to 15 repetitions and repeat on the opposite side.
(Video) How To Stretch Tight Hip Flexors [IMMEDIATE RELIEF!]

These stretches help improve range of motion andreduce hypermobilityin the hips, which can occur as a result of weak hip stabilizers.

(Video) 8 Daily Hip Mobility Exercises to Fix Your Tight Hips

10. happy baby

If you have trouble reaching your feet, place your hands on your thighs or lower legs, or use a strap across the top of your foot.


  1. Lie on your back with your knees drawn to your chest and the soles of your feet pointing toward the ceiling.
  2. Place your hands on the outside of your feet.
  3. Create resistance by pressing the soles of your feet against your hands and pushing your feet and legs toward the floor.
  4. Roll over and press your lower back into the mat.
  5. Hold this position for up to 1 minute.

11. Butterfly range


  1. Sit, bend your knees and bring the soles of your feet together.
  2. The farther your feet are from your hips, the gentler the stretch will be.
  3. Interlace your fingers around the pinky toe.
  4. Hold this position for up to 1 minute.

12. Low squat

Place a block or pillow under your hips for extra support.


  1. From a standing position, slowly lower your hips into a low squat.
  2. If possible, press your heels into the floor.
  3. Walk with your thighs stretched out while bringing your palms together.
  4. Press your elbows against the insides of your knees while lengthening your spine.
  5. Hold this position for up to 1 minute.

How to prevent tension

(Video) 12 Stretches You Can Do at Home to Burn Fat

Pay attention to how your hips feel, especially if you notice pain or tightness in other parts of your body. The best way to avoid tight hips is to spend a little time each day stretching and strengthening your hips.

  • Work on improving your mobility, stability, and flexibility while staying active in a variety of activities.
  • Give your hips some love by using a heating pad or ice on sore spots for 15 minutes at a time. You can also take a hot bath or visit a sauna.
  • Book a massage as often as possible and rub muscles in tight areas twice a day.
  • Always warm up a few minutes before beginning any physical activity and follow each session with a cool down.
  • If you are sitting for a long time, get up and move around for at least 5 minutes every hour. This helps relieve tension, stimulate blood flow, and reduce inflammation.
  • If possible, sleep on your back and avoid sleeping on one side only. Sleeping on a soft mattress with a pillow between your knees can be more comfortable if you sleep on your side.

If you experience extreme pain or if any of your symptoms worsen, take a break from all activity and make an appointment with a doctor, physical therapist, or fitness professional.

For best results, stay consistent and try to do at least a few stretches every day, even if you're short on time. Use this as an opportunity to tune in and relax your body and mind.

Balance the stretch with some strengthening exercises to improve your flexibility. Moving energy tends to keep moving, so make sure you're moving as fast as you can.

The more often you take the time to improve your mobility, the more likely you are to stay on track to reach your goals. Find out what motivates you and do what it takes to bring about positive change.

(Video) 3 Stretches to Reduce Hip Pain


How do you stretch super tight hips? ›

You can do this stretch daily to help loosen your hip flexor.
  1. Kneel on your right knee.
  2. Put your left foot on the floor with your left knee at a 90-degree angle.
  3. Drive your hip forward. ...
  4. Hold the position for 30 seconds.
  5. Repeat 2 to 5 times with each leg, trying to increase your stretch each time.
Jan 10, 2018

Is it possible to loosen tight hips? ›

Tight hips can make it uncomfortable to move your legs. They can also add pressure on the knees and lower back. This may cause pain and discomfort in your lower body. You can open your hips by performing a variety of hip flexor stretches and exercises.

How long does it take to loosen tight hips? ›

While a mild hip flexor strain can take just a few weeks to heal, it may take more than 6 weeks to recover from a more severe strain.

What causes extremely tight hips? ›

The biggest cause of tightness is what we do all day long: sitting for too long is a major culprit in tightening the hip flexors. When you sit all day at a desk, the iliopsoas shortens, making the flexors tight. Some athletes are also more prone to tight hip flexors.

How do Chiropractors release tight hips? ›

Here are a few ways your chiropractor may be able to help:
  1. Chiropractic Adjustments (Chiropractic Manipulation) – This can help restore motion that has gradually reduced in the hip joint.
  2. Manual Stretching – I often use PIR or PNF stretching to help the patient get more flexibility in the hip muscles.
Apr 16, 2018

How should I sleep to loosen my hips? ›

Solution #3: Bring your knees down and sleep with a pillow between your knees. This will decrease the amount of hip flexion and bring your hips into a more neutral position.

What is the best exercise for painful hips? ›

The best types of exercise when you have hip or knee pain
  • An elliptical trainer. ...
  • A stationary bike. ...
  • A rowing machine. ...
  • Pool exercises. ...
  • Short brisk walks. ...
  • Tai chi.
Aug 1, 2021

What exercises get rid of hip pain? ›

Exercises and stretches for hip pain
  • Safety.
  • Knee lift.
  • External hip rotation.
  • Double hip rotation.
  • Hip and lower back stretch.
  • Hip flexion.
  • Hip extension.
  • Hip abduction.
Apr 25, 2019

Can you massage tight hips? ›

Massage therapy can help with most of the common problems like tension and tightness in the hip flexors, and some techniques used by Massage Therapists can even stimulate the muscle and awaken them.

How do you pop your hips to stretch? ›

Butterfly stretches
  1. Sit up straight with your buttocks firmly touching the floor.
  2. Bend your knees and place the bottoms of your feet together so that your heels touch.
  3. Take a deep breath in to center your stretch.
  4. Gently press your knees down on both sides toward the floor and breathe out. You may hear your hip pop.
Aug 21, 2018

What helps hip pain while sleeping? ›

The best solution? Sleep on your back. If changing your sleep position is hard, try putting a pillow between your knees or slightly behind your back to relieve pressure and keep your hips aligned. A mattress topper or more supportive mattress might also help.

What vitamins help with hip pain? ›

Supplements and Medications To Help Joint Pain
  • Vitamin D. The number one supplement I recommend for joint health and overall musculoskeletal health is vitamin D3. ...
  • Estrogen. Estrogen is important for musculoskeletal health, including joint health. ...
  • Glucosamine and Chondroitin Sulfate. ...
  • MSM. ...
  • Turmeric. ...
  • Omega 3. ...
  • Ginger. ...
  • SAMe.
Sep 27, 2018

What causes tight hip flexors? ›

Spending a lot of time sitting—whether it's at a desk, in a car or even on the couch—puts your hip flexors in a compressed position, causing them to shorten and tighten up.

What are the symptoms of tight hip flexors? ›

What begins as tight hip flexors can eventually give way to:
  • A sharp or sudden pain in the hip, pelvis or groin area.
  • Cramping, tender or sore muscles along the upper leg.
  • Swelling or bruising on the hips or thigh.
  • Pain in an adjacent muscle group, like your glutes or core.
  • Decreased strength along the groin area.
Aug 11, 2021

How can I loosen my hip flexors fast? ›

Hip flexor stretch (edge of table)
  1. Lie flat on your back on a table or flat bench, with your knees and lower legs hanging off the edge of the table.
  2. Grab your good leg at the knee, and pull that knee back toward your chest. ...
  3. Hold the stretch for at least 15 to 30 seconds.
  4. Repeat 2 to 4 times.

What do tight hips mean? ›

'Tight hips' is a term often used to describe tension or even pain down the top, front or the sides of the legs that feels as though whatever's in there is so short it will never loosen or lengthen. In Western cultures, tight hips are common.

Can tight hip flexors be cured? ›

Most hip flexor strains heal in a few weeks with at-home treatments.

What problems can tight hip flexors cause? ›

A large percentage of the population has dysfunctional hip flexor muscles as a result of poor posture, faulty biomechanics, sitting too much and/or stress. This can lead to pain in not only the lower back area, but the knees, ankles and feet as well.


1. HSN | The List with Debbie D - Black History Month Celebration 02.09.2023 - 10 PM
2. Stiff hip stretches - 5 minute hip mobility *follow along*
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3. 8 Minute Stretching Routine For People Who AREN’T Flexible!
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4. Understanding Hip Pain | Tests and Simple Stretches to relieve pain.
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5. Unlock Your Hip Flexors: Exercises for Tight Hip Flexors
6. Foundation Training original 12 minutes w/ Dr. Eric Goodman
(Foundation Training: From Pain To Performance)


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