Tips for Tight Hips

Here’s a few tips for tight hips. The following stretches are effective for relieving tight hips or hip pain.  Sitting throughout the days, weeks, months and years causes increased tightness in the hips.  One of the first ways to relieve hip tension is to stand up and MOVE around more often throughout the day.  Set a timer for every 30 minutes to remind yourself to stand up and move.  Taking a walk around your office or house is helpful to maintain proper hip movement patterns.

Forward lunge hip flexor stretch

To stretch your right hip flexors, start by bringing your right leg back.  Keep your right foot flat and your right knee locked so that your right leg is not bent.  Then, bend your left knee and lean forward but sink down toward the ground so that you feel a stretch in the front of your right thigh.  Your torso should remain upright during the stretch.  Hold for 20-30 seconds.

To stretch your left hip flexors, start by bringing your left leg back.  Keep your left foot flat and your left knee locked so that your left leg is not bent.  Then, bend your right knee and lean forward but sink down toward the ground so that you feel a stretch in the front of your left thigh.  Your torso should remain upright during the stretch.  Hold for 20-30 seconds.

Alternate sides.  Make sure to stretch both the right and left hip flexors at least four times.  And, always breathe.

TFL and IT Band stretch

Start by standing with your feet shoulder width apart.  To stretch the right side, cross your left leg over and in front of your right leg.  Gently push your right hip out to the side.  Imagine you’re trying to touch the wall with your right hip.  Raise your right arm overhead and lean your torso over to the left.  Hold for 20-30 seconds.

To stretch the left side, start by crossing your right leg over and in front of your left leg.  Gently push your left hip out to the side.  Imagine you’re trying to touch the wall with your left hip.  Raise your left arm overhead and lean your torso over to the right.  Hold for 20-30 seconds.

Alternate sides.  Make sure to stretch both the right and left TFL/IT Bands at least four times.  And, always breathe.

Glutes/hips/hamstrings stretch

Start by sitting in a chair with your feet on the ground in front of you.  To stretch the right side, cross your right leg in front of you with your right ankle placed on top of your left thigh just above your left knee.  Gently bend or lean forward from your waist.  Do not bend your upper back.  Keep your torso straight.  Hold for 20-30 seconds.

To stretch the left side, cross your left leg in front of you with your left ankle placed on top of your right thigh just above your right knee.  Gently bend or lean forward from your waist.  Do not bend your upper back.  Keep your torso straight.  Hold for 20-30 seconds.

Alternate sides.  Make sure to stretch both the right and left sides at least four times.  And, always breathe.

Follow these tips for tight hips to help alleviate hip tightness, tension and pain. Ultimately, by performing these stretches daily, you can improve hip function as well.