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

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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

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1. Seated glute stretch

Take a deep breathstretchto relieve discomfort and improve hip mobility.

Close:

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.

Close:

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.

Close:

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.

Hip flexor stretch

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

4. Low step

Close:

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

Close:

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

Close:

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.

Stretch hip abductors

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.

Close:

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

Close:

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

Close:

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.

stretching of the hip joint

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

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.

Close:

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

Close:

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.

Close:

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.

3 yoga poses for slim hips

How to prevent tension

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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.

the bottom line

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.