WELLNESS BLOG

Exercises for tight hips aren’t just important for hula hooping and belly dancing. Your hip flexors are at work when you raise your legs to climb stairs and bend over to pick things up. This group of muscles is a site of inflexibility for many — from professional athletes to people with desk jobs — because of continual contraction.
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Tightness in the hip flexors can compromise your workouts and increase your risk for injury. That’s because body movement works as a kinetic chain; when any section of the whole is in motion, it affects nearby sections of the body. Other muscles and joints will compensate for decreased range of motion in your hips, and you’ll put additional stress on these parts.
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Tight hips often affect your glutes and lower back and have painful effects. Read on for stretches to relieve tight hips — and the rest of your body along with them.

1. Happy Baby Stretch

This yoga pose will awaken your inner child while giving you a nice stretch. It combines a hip opener with a gentle stretch through your legs. It even relaxes your back and opens up your shoulders.

• Step 1. Lie flat on your back and bring your knees toward your chest.
• Step 2. Flex your feet to face the ceiling and grab the inside or outside edges of your feet.
• Step 3. Relax into the stretch. Use gravity and your upper body to sink deeper into the floor.
• Step 4. Hold for 30 seconds or for five deep breaths.

2. Chair Pigeon Pose

Use this stretch to relieve tight hip flexors while at your desk. Your back will thank you.

• Step 1. Sit up straight in your chair. Your back should be off the seat back with your shoulders stacked over your hips.
• Step 2. Lift one ankle and place it on the opposite knee, letting your hip fall open to the side.
• Step 3. Lean forward until you feel a stretch.
• Step 4. Hold for 30 to 60 seconds.
• Step 5. Repeat on the other side.

3. Spiderman Stretch

You can hold this stretch in the manner described below, or you can also gently alternate between sides for a good hip mobility warm up. If alternating, hold on each side for five seconds before switching. Aim for 10 stretches in total or five on each side.

• Step 1. Get into the pushup position. You can either place your knees on the floor or keep your full weight on your hands and feet.
• Step 2. Step one foot forward and bring it to the outside of its corresponding arm.
• Step 3. Drive the hips forward and hold for 30 seconds.
• Step 4. Repeat on the other side.

4. Lying Hip Stretch

Perform the stretch described below with one bent knee, or level up with an exercise band and straight legs. Loop the band over your foot and pull gently toward your head. You can also rotate your hips and bring your leg across your body to deepen the stretch.

• Step 1. Lie flat on your back with your toes toward the ceiling.
• Step 2. Bend one knee and slowly pull it toward your chest, wrapping your hands around your knee.
• Step 3. Hold for 30 seconds.
• Step 4. Repeat on the other side.

5. Child’s Pose

Don’t you love this stretch? It’s good for your shoulders, back, hips, and thighs. And it’s easy to relax into and find your zen.

• Step 1. Start on your hands and knees on the floor.
• Step 2. Spread your knees wide but keep your feet together.
• Step 3. Sink your stomach down between your thighs while you bring your forehead to the floor.
• Step 4. Stretch your arms out in front of you, palms to the floor.
• Step 5. Hold for 60 seconds or longer.

Loosen Up!

Practice these hip mobility exercises regularly for better day-to-day comfort and athletic performance. But don’t stop there! Variety improves the effectiveness of workouts — and makes us more likely to do them.

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