Hip stretching will help loosen up a common problem area.
In today’s fast-paced world, many of us find ourselves spending the majority of our day in sedentary positions, whether it’s sitting in the car during the daily commute, at a desk for hours on end, or lounging on the couch. Unsurprisingly, the complaint of feeling “tight” in the hips is a common refrain.
Lauren Kanski, NASM-CPT, a certified personal trainer and coach in New York City, attests to the ubiquity of this issue: “I hear people complain about tightness in their hips during every single [personal training] session,” she notes. “Multiple times, every single day, it’s the most common area people ask for help on besides their lower back.”
The root of this problem lies in the extended periods we spend in seated positions, which cause the hip muscles to remain in a flexed or shortened state. Consequently, moving after hours of immobility—such as simply standing up—can feel challenging. To combat this issue, it’s crucial to incorporate hip stretches into our daily routines. Regular stretching and movement throughout the day can alleviate hip stiffness, fend off hip pain, and reduce the risk of hip-related injuries.
The Significance of Hip Stretching
Hip stretching is not only vital for relieving tightness but also for overall well-being, especially when we experience stress. According to Kanski, “We store a lot of stress and emotions in our hips.” The hips serve as a primary energy transfer point, facilitating the flow of energy between the upper and lower body. Consequently, opening up the hips can alleviate tension and rejuvenate energy levels.
Consistently stretching your hips can yield several additional benefits, including:
1. Reduced tightness in the hip flexors: Tight hip flexors are a common issue, often resulting from prolonged sitting. Stretching helps alleviate this tightness.
2. Lower back pain reduction: The hips and lower back are closely interconnected. Stretching the hips can ease tension in the lower back, potentially reducing pain.
3. Enhanced hip mobility: Regular hip stretching increases the range of motion in your hips, facilitating more fluid and comfortable movement.
4. Injury prevention: By maintaining flexibility in the hips, you can reduce the risk of hip-related injuries.
5. Improved performance: Flexible hips can enhance your overall physical performance, particularly during activities that involve hip movement.
When to Stretch Your Hips
For optimal hip health, it’s advisable to show your hips some tender loving care every day. Kanski recommends incorporating hip stretches into your routine in the morning upon waking, before embarking on your workouts, and before bedtime. However, the most critical times to stretch your hips are before and after a workout.
- Pre-workout: Prior to exercise, engage in active or dynamic stretches. These stretches involve holding each position for only a few seconds and moving in and out of the pose. Active stretches prepare your muscles for the upcoming workout.
- Post-workout: After exercising, switch to passive or static stretches. These stretches involve holding each position for approximately 30 seconds, promoting muscle relaxation and flexibility.
1. Adductor Rock Back:
- Start in a tall kneeling position on the floor.
- Extend one leg straight out to the side with the foot flat on the floor.
- Place both hands on the ground about 1 to 2 feet in front of the bent knee.
- Rotate the foot of the extended leg inward.
- Keep your spine long as you push your hips back toward your heel and then return to the starting position.
- Perform three sets of 10 rock backs on each side. Consider kneeling on a cushion or yoga mat for added comfort.
2. Quadruped Hip Half Circles:
- Begin on hands and knees with shoulders over wrists and knees under hips.
- Extend your right leg behind you.
- Create a counterclockwise circle with the knee, bringing it to the right arm while aiming to maintain level hips and a 90-degree angle at the knee.
- Complete the half-circle by extending your right leg behind you again.
- Repeat for a total of three to five reps and perform three sets per side.
3. Spiderman Lunge:
- Start in a high-plank position with your hands directly under your shoulders.
- Bend your right knee to step your right foot forward, placing it just outside your right hand.
- Keep the left leg extended and maintain tight abs.
- Step your right foot back to plank and pause before repeating.
- Perform three sets of five lunges per side.
4. Squat-to-Stand:
- Begin standing with your feet hip-width apart.
- Soften your knees and bend forward at the waist to reach your hands towards your toes.
- Once your hands reach your toes or as close as possible, bend your knees to squat down.
- In your squat position, keep your elbows on the inside of your legs to gently push your knees apart.
- Lift your chest, pause, straighten your legs, and return to the starting position.
- Perform three sets of five reps.
5. Walking Lateral Lunges:
- Start by standing with your feet shoulder-width apart and arms at your sides.
- Take a wide step to the right with your right foot, bending your right knee to lower your hips back and down.
- Keep your left leg straight with toes pointing forward.
- Push through your right foot to return to the starting position with your left foot meeting the right.
- Perform three sets of 10 lunges per leg.
6. High Knees:
- Start in a standing position.
- Drive your right knee up to hip height while simultaneously extending the opposite arm forward with the elbow bent at 90 degrees.
- Quickly return your right foot to the ground and raise your left knee, following the same arm movement.
- Repeat this alternating movement for ten reps per side.
- Complete three sets.
7. Glute Bridge:
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Engage your abdominal muscles and press into the floor with your heels, lifting your hips until your knees, hips, and shoulders form a straight line.
- Squeeze your glutes at the top of the movement, then slowly lower your hips back to the floor.
- Perform three sets of 10 reps.
8. Lateral Band Walk:
- Secure a small resistance band around your legs just above the ankles.
- Stand with your feet hip-width apart.
- Slightly bend your knees and take a small step to the side with one foot.
- Slowly follow with the opposite foot, ensuring that your feet remain hip-width apart throughout the movement.
- Avoid leaning to the side and keep your lead knee over your ankle.
- Perform three sets of 10-15 steps per side.
9. 90/90 Hip Stretch:
- Sit on the floor with your knees bent and your feet flat on the floor in front of you.
- Place both hands behind you, shift your knees to the right, and lay both your shins on the floor with your knees bent at 90 degrees.
- The right shin should be positioned in front of your body, while the left shin is to the left side of your body.
- Maintain an upright chest and lean forward at the waist to deepen the stretch.
- Hold this position for 30 seconds before returning your knees to the center and shifting them to the left, bringing both shins to the floor with knees still bent at 90 degrees.
- Perform three sets of 30-second holds per side.
10. Pigeon Pose:
- Start in a high plank position with your hands directly under your shoulders.
- Bring your right knee forward towards your right wrist.
- Lay your right shin flat on the floor, parallel to your chest, while keeping your left leg extended.
- Hold this position for 30 seconds.
- To deepen the stretch, lean forward at the waist.
- Switch sides and hold for 30 seconds.
- Perform three sets of 30-second holds per side.
11. Child’s Pose:
- Begin on your hands and knees.
- Spread your knees wide while allowing your big toes to touch.
- Sit back into your hips to rest your buttocks on your heels.
- Inhale and sit up straight to elongate your spine through the crown of your head.
- Exhale, fold forward at the waist, and let your chest rest between or on top of your thighs, bringing your forehead to the floor.
- Extend your arms in front of you with your palms resting on the floor.
- Keep your buttocks in contact with your heels as you hold this pose.
- Perform three sets of 30-second holds.
12. Couch Stretch:
- Begin in a half-kneeling position with your right foot forward and both knees bent at 90 degrees.
- Place the top of your left foot on a couch, chair, or bench behind you.
- Your hands can rest on your hips or your front knee for support.
- With your chest held high, gently press your hips forward and hold for 30 seconds.
- Perform three sets of 30-second holds per side.
13. Frog Stretch:
- Start on your hands and knees.
- Slightly spread your knees wider than hip-width apart while keeping your feet in place and turning your toes outward.
- Lower yourself onto your forearms, maintaining a straight spine.
- Attempt to “spread the floor” with your knees and move your hips back toward your heels.
- Hold this position.
- Perform three sets of 30-second holds.
14. Supine Figure-Four Stretch:
- Lie flat on your back with your legs extended.
- Extend your arms out to the sides, flat on the floor.
- Bring your right knee toward your chest and grasp it with your left hand.
- Gently pull your knee across your body while ensuring that your right shoulder remains flat on the floor.
- For added support, place a yoga block, pillow, or folded blanket under the bent knee.
- Hold this position for 30 seconds.
- Perform three sets of 30-second holds per side.
15. Half-kneeling Hip Flexor Stretch:
- Begin in a half-kneeling position with your right foot forward and both knees bent at 90 degrees.
- Place your hands on the front thigh for support.
- Tilt your hips forward while pulling your belly button toward your spine.
- Gently rock forward without untucking your hip or rounding your back.
- Hold this position for 30 seconds.
- Perform three sets of 30-second holds per side.
A Quick Review of Hip Stretches
Hip stretches offer a potent remedy for the common ailment of hip tightness. By incorporating both static and dynamic stretches into your routine, you can effectively address this issue while enjoying numerous benefits. These benefits encompass enhanced hip mobility, reduced lower back pain and tightness, and potentially improved physical performance during exercise.
To achieve optimal results, consider adding hip stretches to your daily routine, especially during the morning and before bedtime. However, the most critical times to stretch your hips are before and after engaging in physical activity. Dynamic stretches prepare your muscles for exercise, while static stretches aid in muscle recovery and relaxation after workouts.
Incorporating hip stretches into your daily life can make a significant difference in your overall well-being. Whether you’re seeking to alleviate tension, enhance mobility, or reduce the risk of injuries, regular hip stretching is an investment in your long-term health and comfort. So, take a moment to care for your hips each day, and reap the benefits of improved flexibility and vitality.