7 Stretches to Relieve Tight Hips
A feeling of tightness across the hips comes from tension around the hip flexors. The hip flexors are a group of muscles around the top of the thighs that connect the upper leg to the hip. These muscles allow you to bend at the waist and raise your leg.
Some of the main hip flexors are the:
- Iliopsoas
- rectus femoris
- tensor fasciae latae
- sartorius
Many people have tight hips, from people who spend several hours a day sitting to regular gym-goers and professional athletes. Some people are more prone to tightness in that area of their body, too. Tight hips may put you at increased risk for injury due to the increased demands on tissues that aren’t moving properly.
Read on to learn more about tight hips and what you can do to relax these muscles.
1. Foam roller stretch
- Lie face down, with your foam roller beneath and slightly below your right hip.
- Place your left leg to the side with the knee bent at a 90-degree angle.
- Rest your forearms on the ground in front of you to take some of your body weight off of your hip. This will make the stretch less painful.
- Stretch your right leg straight out behind you, with your toes pointed backward and the front of your foot flat against the ground
- Slowly move backward and forward over the foam roller.
- For an extra stretch, add some side-to-side movement as you roll.
- Continue for up to 30 seconds. As you roll, identify any trigger points, or points that feel extra tight or painful. You can focus on those areas for about 10 seconds to relieve some of the tightness.
- Repeating with your left hip.
2. Kneeling hip flexor stretch
- Kneel on your right knee.
- Put your left foot on the floor with your left knee at a 90-degree angle
- Drive your hip forward. Maintaining a straight back, lean your torso forward.
- Hold the position for 30 seconds.
- Repeat 2 to 5 times with each leg, trying to increase your stretch each time.
3. Pigeon stretch
- Begin on your hands and knees in a tabletop position.
- Bring your right knee forward and place it behind your right wrist.
- Place your right ankle in front of your left hip.
- Straighten your left leg behind you, making sure your left knee is straight and your toes are pointed.
- Keep your hips square.
- Gently lower yourself to the ground.
- Stay in this position for up to 10 seconds.
- Release the position by pushing on your hands, lifting your hips, and moving the legs back into your starting position on all fours.
- Repeat on the other side.
4. Spiderman stretch
- Begin in the push-up position.
- Step forward with the left foot, bringing it to the outside of your left hand.
- Stretch the hips forward.
- Hold this position for two seconds, then return to start.
- Repeat five times to complete one rep.
- Repeat with the right leg.
- Perform three reps with each leg.
5. Butterfly stretch
- Sit on the floor with both legs straight out in front of you.
- Bring the soles of your feet together, and then move your heels as close to your body as you can.
- Lean forward with a straight back.
- Push on your thighs with your elbows for a deeper stretch.
- Hold the stretch for 30 seconds.
6. Horizontal squat stretch
- Begin with your elbows and knees on the floor, and your knees bent at 90 degrees.
- Walk your knees as far apart as you can and lengthen the spine.
- Lower your upper body onto your forearms as you draw your hips back and down.
- Hold for up to 60 seconds.
7. Sitting stretch
- Sit on a chair with your back straight.
- Place your right ankle on your left knee.
- Fold your torso forward until you feel a gentle stretch.
- Hold for up to 60 seconds.
- Repeat on the other side.
