7 Exercises to Release Tight Hips and Get Rid of Stiffness

Tight hips can lead to discomfort, limited mobility, and even contribute to lower back pain. Incorporating targeted stretches into your routine can help release tension and improve flexibility in the hip area. In this article, we’ll explore seven effective exercises to release tight hips and promote overall mobility and comfort.

Understanding Hip Tightness

Hip tightness can result from prolonged periods of sitting, lack of mobility, or intense physical activity. It can affect people of all ages and activity levels. Fortunately, regular stretching can alleviate this discomfort and improve the range of motion in your hips.

Hip Flexor Stretch: Easing Front Hip Tension

1. Hip Flexor Stretch: Begin by kneeling on one knee and stepping the other foot forward, creating a lunge position. Gently press your hips forward and feel the stretch in the front of the hip. Hold for 20-30 seconds on each side.

Pigeon Pose: Opening Up Hips and Glutes

2. Pigeon Pose: From a plank position, bring one knee forward and place it behind your wrist. Extend the opposite leg behind you, and then lower your upper body over the front leg. This stretch targets the outer hip and glutes. Hold for 20-30 seconds on each side.

Butterfly Stretch: Loosening Inner Thighs and Hips

3. Butterfly Stretch: Sit on the floor, bend your knees, and bring the soles of your feet together. Gently press your knees towards the floor using your hands. This stretch releases tension in the inner thighs and hips. Hold for 20-30 seconds.

Lizard Pose: A Deep Stretch for Hips and Thighs

4. Lizard Pose: From a plank position, step one foot outside your hand on the same side. Lower your hips toward the ground, feeling a stretch along the inner thigh and hip. This pose offers a deep stretch for the hips and thighs. Hold for 20-30 seconds on each side.

Figure 4 Stretch: Relieving Hip Discomfort

5. Figure 4 Stretch: Lie on your back and cross one ankle over the opposite knee, forming a “4” shape. Gently press the crossed knee away from your body to feel a stretch in the hip. This stretch helps alleviate hip discomfort. Hold for 20-30 seconds on each side.

Seated Forward Fold: Stretching Hips and Hamstrings

6. Seated Forward Fold: Sit on the floor with your legs extended in front of you. Hinge at the hips and reach towards your feet, keeping your back straight. This stretch targets the hips and hamstrings. Hold for 20-30 seconds.

Happy Baby Pose: Releasing Hips and Lower Back

7. Happy Baby Pose: Lie on your back, bend your knees, and grab the outside edges of your feet. Gently pull your knees towards the floor on either side of your torso. This pose releases tension in the hips and lower back. Hold for 20-30 seconds.