If you're lucky, you won't notice your tight hips until you try the half pigeon pose in your yoga class. But for some people, tight hips are felt throughout the day, whether it's going to the bathroom, sitting on the couch, or going to bed. Stiff hips can even shorten your stride and reduce your 5K time!
Do you wonder if you have tight hips? Here it isa simple test: Stand up and look at your feet. If your toes are pointing out and not straight, your hip muscles are likely overstretched and need to be stretched.
Tight hips are a common problem, says Rob Danoff, director of emergency and family medicine residency programs at Aria Health in Philadelphia. "For people who sit for long hours at work, the hip flexors and rotators get tight and the glutes get weak," Danoff says. "This combination negatively affects our ability to walk, proper posture, and the stability of our spine." In 2017, onelearnPublished inJournal of the American Academy of Orthopedic Surgeonsfound that hip joint injuries account for about 6% of all sports injuries, and are increasing every year.
New York-based yoga teacher Amanda McDonald agrees that tight hips are a common problem: "Hip openers are actually the most requested move in my yoga classes." your range of motion over time, she says. The good news is that there are a number of easy yoga poses you can do at home that focus on each of the four main directions of hip movement, with modifications for all levels.
Try doing a few of these feel-good stretches three to four days a week and you'll soon notice a big difference in how your hips feel.
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1
butterfly band
Target: inner thighs
Level: light
Butterfly Stretch is a seated hip opener that is gentle enough for all levels. To do this, sit on the floor with a straight spine. Bend both knees so that you can bring the soles of your feet together. Stay here or wrap your hands around your feet as you bend and bend at the hips and bring your torso over your legs. You can also stretch your hands as long as your hips are more flexible. hold for 30 seconds.
2
Yummy/Yogi Squat
Target: inner thighs
Level: Moderate
Standing, turn your toes out about 45 degrees and bring your heels together. Bring your hands to your chest in prayer and squat down while placing your elbows on the inside of your knees. Squeeze your elbows into your knees to lengthen your spine. They can rock from side to side or stay still. If it is too intense, you can place a pad or folded towel under the sacrum for support. hold for 30 seconds.
3
happy baby pose
Target: inner thighs
Level: light
Lie down on the mat and bring your knees up toward your chest. Kick your feet up into the sky as if you are stepping on the ceiling. Hook your elbows into your inner needs and grasp the outside of both feet with your hands. Press your feet into your hands as you pull your feet down to create resistance. Take a deep breath and consider rocking back and forth for a lower back massage. Hold for at least 30 seconds.
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4
reclined angle pose
Target: inner thighs
Level: Moderate
Lie on the mat with your knees bent and feet flat on the floor. Bring the soles of your feet together and let your knees fall to the side. Place one hand on your heart and the other on your belly. Close your eyes and take a deep breath. Hold for at least 30 seconds. If this is too intense on your inner thighs, you can place two blocks or rolled towels under your knees to bring the earth closer to you.
5
toad pose
Target: inner thighs
Level: Intense
If most inner thigh openers seem too easy (and your ankles and knees are injury-free), try frog pose. Get on all fours, with your palms on the floor and your knees on a blanket or mat (roll the mat lengthwise like a tortilla and tuck it under your knees for comfort). Slowly open your knees until you feel a comfortable stretch in your inner thighs, keeping the inside of each calf and each foot in contact with the floor. Make sure your ankles are in line with your knees. Lower yourself onto your forearms. Stay here for at least 30 seconds. If it's intense, you can also do one leg at a time.
6
bench press figure four
Target: outer thighs
Level: light
Lie on your back with your knees bent and feet flat on the floor. Place your left ankle just below your right knee and form a “four” with your left leg. Stay here, or to stretch further, loop your left arm through the space you created with your left leg, and clasp your hands behind your right knee. Lift your right foot off the ground and pull your right knee in toward your chest, bending your left foot. Hold for 30 seconds and repeat on the opposite side.
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7
half pigeon
Target: outer thighs
Level: Moderate
Begin in a lunge with your right leg forward and your right knee over your right ankle and your back leg straight. Place your right foot on your left hand, then drop your right shin and right thigh to the floor, making sure your right knee is in line with your right hip. Rest your left leg on the floor with the top of your left foot pointing down. Take a moment to square your hips toward the front of the room. Hold on here or lean into your hips and lower your torso toward the floor, allowing your head to rest on your forearms. Hold for at least 30 seconds and repeat on the opposite side.
8
double pigeon
Target: outer thighs
Level: Intense
Sit on the floor with your knees bent and shins stacked, with your right leg on top. Use your hands to place your right ankle on your left knee. Ideally, your right knee will rest on your left thigh, but if your hips are tight, your right knee may point toward the ceiling (over time, when your hips open, your knee lowers). Keeping your hips perpendicular to the front of the room, rotate your hips and slowly move your hands slightly forward. When the stretch is enough, hold here or fold your torso over your thighs to go deeper. Hold for at least 30 seconds and repeat on the opposite side.
9
low lunge
Target: hip flexors
Level: light
Start in a lunge with your right leg forward and your knee over your ankle. Your left leg can be extended behind you with your toes extended and your knee on the ground. Slowly raise your torso and gently place your hands on your right thigh. Lean your hips slightly forward, keeping your right knee behind your toes, and feel the stretch in your left hip flexor. Hold here, or for a deeper stretch, raise your arms overhead with your biceps over your ears. Hold for at least 30 seconds and repeat on the opposite side.
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10
crescent lunge
Target: hip flexors
Level: Moderate
Start with a low lunge, then straighten your back leg and stand on the ball of your back foot. Extend your hands up with the little fingers turned slightly inward. Hold this position for at least 30 seconds and repeat on the opposite side.
11
camel pose
Target: hip flexors
Level: Intense
Begin by kneeling on the mat with your knees hip-width apart and your hips directly over your knees. Press your shins and the tops of your feet into the mat. Bring your hands to your lower back with your fingers pointing down, and place your palms on your buttocks. Inhale and lift your chest and slowly begin to lean your torso back. From here, bring your right hand to your right heel, then your left hand to your left heel. (If you can't reach your heels, move your toes down; it's easier to reach your heels with this modification.) Push your thighs forward so they are perpendicular to the floor. Keep your head in a relatively neutral position or let it fall back if you are not putting pressure on your neck. hold for 30 seconds. To come out of the pose, bring your hands to your hips and slowly, chest first, raise your torso as you push your thighs toward the floor.
12
ballerina pose
Target: hip flexors
Level: Intense
This yoga-based move opens the chest and shoulders and improves balance while stretching the hips. To do this, stand on one foot, then lift and bend the other into a hamstring. Hold the raised foot on the inside (palm facing out) with the hand on the same side. Take a step forward while firmly pressing the top of your foot into the palm of your hand and lift it up. The higher you lift, the deeper the stretch feels.
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13
assisted retroflexion
Target: hip flexors
Level: Intense
This exercise strengthens your lower back as you open your hips. Since the head falls back, it is not recommended to attempt this movement if you have low blood pressure. (Also note that if you have high blood pressure and are taking medication, this pose can make you dizzy and should be avoided.) Kneel with a wall or column behind you, knees hip-width apart and toes touching the wall. Arch your back to lean back while placing your hips over your knees. Raise your arms and touch the palms of your hands to the wall behind you. This curve does not have to be extremely deep to feel a great stretch in the hips and strength in the lower back.
14
compatible bridge
Target: hip flexors
Level: Intense
This move uses the forearm bones to support the hips. If you need more support, place a few pillows under your elbows or place a block under your sacrum. To do this, lie on your back (face up) on the floor with your knees bent and feet on the floor, hip-width apart. Raise your hips toward the ceiling. Place your hands on your lower back, just above your butt, and keep your elbows on the floor. Relax your body weight on your hands to sink into this hip stretch while gently strengthening your lower back.
15
Hüfthebel
Target: hip flexors
Level: Intense
As the name suggests, this move uses your body weight to push all other parts down while opening a tight hip on one side (repeat on the other side). To do this, lie on your stomach on the floor, with your arms extended at shoulder height and palms down. (Keep your arms straight to keep your body flat on the floor as you twist. Lift one leg, bend at the knee, and extend the foot from the hip on the other side.
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sixteen
safe stance with block
Purpose: internal rotation
Level: light
Kneel on the mat with your thighs perpendicular to the floor and your toes pointing downward. Place a yoga block between your feet. Bring the inner knees together. Separate your feet so they are slightly wider than your hips, and press the tops of your feet evenly into the mat. Slowly sit down on the yoga block. Use your hands to rotate your upper thighs inward. Rest the backs of your hands on your thighs. Hold for at least 30 seconds. For a moderate variation, simply remove the block.
17
lying hero pose
Purpose: internal rotation
Level: Intense
Kneel on the mat with your thighs perpendicular to the floor and your feet pointing downward. Bring the inner knees together. Separate your feet so they are slightly wider than your hips, and press the tops of your feet evenly into the mat. Sit slowly between your feet. Use your hands to rotate your upper thighs inward. Then lean back on your forearms and slowly lower your torso to the floor. Hold for at least 30 seconds.
Jessica Chia
Jessica is a freelance writer and certified aromatherapist with an MBA from the University of Southern California. Her work has been featured in Allure, Vogue Japan, Brides, Brides UK, Women's Health and Prevention.