Simple Stretches to Help Losen Up Your Tight Hips!

If you work at a desk, spend a good amount of time driving, or are a regular fitness enthusiast, it is likely that you will experience tightness in your hips. This is quite common for the average person – and it can also contribute to pain in the lower back, poor posture, and decreased mobility.

Luckily, a simple stretch routine that is permed on a regular basis can make a huge difference in how your hips feel throughout the day.

Why Do Hips Become Tight?

Tight hips are common for desk workers and people who drive long distances. When we are seated for prolonged periods of time, the hip flexor muscles shorten and become tight. The glutes also become weakened, and the hips begin to compensate and are overworked. Tight hips are also common among athletes and people who participate often in exercise. Repetitive workouts such as running, cycling, and lifting weights, often struggle from overuse of the hips and weaknesses in surrounding musculature. Lack of mobility work can also have a negative impact on the body. When hip mobility is restricted, it can cause misalignment in the pelvis and in turn, an increase stress on the lumbar spine, which can contribute to lower back pain.

Here are three simple stretches that can be done throughout the day that can make a huge difference in how your hips are feeling and why they are important!

Hip Flexor Stretch

This stretch targets the psoas and quads

How to:

• Start half-kneeling
• Keep chest tall and engage your core
• Slowly shift hips forward
• Hold for 30 seconds and repeat on other side

Why It Helps:

• Reduces anterior tilt of the pelvis
• Decreases tension on lower back
• Improves posture and walking

Figure 4 stretch (For piriformis)

This stretch targets the glutes and deep rotators of the hips.

How to:

• Lie on back with knees bent
• Cross ankle over opposite knee
• Pull bottom legs towards chest
• Hold for 30 seconds per side

Tip: Keep back flat on floor

Why it Helps:

• Stretches the glutes and piriformis muscle
• Improves hip rotation
• Reduces lower back strain
• Reduces sciatic-type symptoms

Butterfly stretch

This stretch targets the adductors, groin muscles, and inner hip joint structures

How to:

• Sit upright on the floor
• Bend your knees and bring the bottom of the feet together
• Let the knees fall as far as they comfortably can to the floor
• Pull feel closer to the body to where you feel a comfortable stretch in the inner thigh muscles
• Gently push knees down for a deeper stretch
• Hold for 30 seconds on each side

Why it Helps:

• Improves hip mobility
• Reduces tightness in the hip and groin
• Reduces strain on the lower back
• Supports better movement patterns

How Often Should These Stretches Be Done?

1-2 times per day, especially after a workout or sitting for long periods.

If the tightness is ongoing, accompanied by pain, or if you might be feeling restriction in your daily movements, it is time to get checked out. Visiting a Chiropractor can help get to the root cause of what is going on, starting with assessing mobility of the joints and spinal alignment. If you are struggling with chronic hip tightness, give Carpe Diem Chiropractic a call today and let us help you get back to doing what you love, pain free.