Say goodbye to hip stiffness: 6 quick mobility routines

Have you ever felt like your hips were out of place? They just don’t move, or do you feel uncomfortable trying? Even getting up from your chair or bending down to tie your shoes can be a chore if you suffer from tight hips.

Because everything in your body is connected, tight hips can also affect your lower back and legs. It can be painful, uncomfortable and even debilitating. But the good news is: you can solve this!

The even better news is that you can relieve tightness without spending hours in the gym or trying complicated yoga poses.

Here are six hip-opening exercises you can complete from home in 10 minutes: no equipment, gym membership or flexibility required.

Ready to loosen your hips and find your mobility? Let’s get moving!

Why your hips are so tight

The first step in learning to open your hips is understanding how they work. The group of muscles at the front of your hips are called the hip flexors. Five major muscles in this group work together to move your body: your iliacus, psoas, pectineus, rectus femoris, and sartorius.

Sitting all day can cause these muscles to shrink and tighten. Stretching these muscles can improve your posture, stabilize your pelvis and prevent certain injuries. For some, completing these hip opening exercises can provide immediate relief!

Six hip openers that really work

We’ve listed six exercises that are definitely worth the time and effort to implement into your workout routine.

1. Figure four stretch

Get started with this beginner exercise, the figure four stretch.

• First, lie flat on your back with your knees bent and feet flat on the floor.
• Place your right ankle on your left knee, creating a figure 4 shape.
• Pass your arm through your legs and reach outward with the other.
• Gently hold your leg as you slowly pull it toward your chest.
• Hold for 30 seconds, release and switch sides.

To modify this, you can wrap a towel around your leg to deepen the stretch.

2. Supported bench stretch

Combat seat damage for hours with this fun exercise!

• Start by kneeling, facing away from your couch or chair.
• Place the top of your right foot on the bench.
• Your left knee remains bent and your left foot is under your seat.
• Place your hands on the floor in front of you. Move your left leg and hips back in a controlled manner until you feel the right hip flexor stretch.
• Hold for 30 seconds. Repeat on the other side.

Does 30 seconds feel daunting? Work on it by starting with 15 seconds on each side.

3. Pigeon pose

There’s a reason why this move is an important part of yoga classes.

• Start in one tabletop position on hands and knees.
• Bring your right knee to the outside of your right wrist, creating a 45-degree angle with your right shin.
• Extend your left leg long behind you.
• Slowly lower your torso toward the floor with your hands on the floor in front of you.
• Hold for 30 seconds. Repeat on the other side.

To adjust this, you can place a block or pillow under your other hip. Keep in mind that you need to keep your hips even in this position.

4. Spiderman breakdown

Active stretching exercises are more efficient than static stretching exercises. This stretch can get your heart pumping as you work through your hips.

• Start in a plank position with your hands under your shoulders and legs straight behind you.
• Step your right foot to the outside of your right wrist.
• Hold for 5 seconds.
• Return to the starting position.
• Complete five reps on each side.

5. 90/90 hip stretch

In this stretch you target different muscles in your hip flexors at the same time.

• Sit on the floor with both knees bent at a 90-degree angle.
• If you are using a mat, your right shin will be parallel to the front, while your left shin will be parallel to the side of the mat.
• With a flat back, bring your chest down towards your right shin.
• Hold for 30 seconds.
• Repeat on the other side.

Would you like to test your mobility? Try switching sides while keeping your chair on the floor.

6. Butterfly stretch

This exercise is a classic. Plus! Take advantage of gravity and let it do the work.

• Sit on the floor and make sure the soles of your feet touch each other.
• Let your knees fall to the side.
• With a flat back, fold forward while gently holding your feet.
• Hold for 30 seconds.

How to Make This Work (The Real Talk)

1. Start small: Ease any exercise or pose. Do 30 seconds or five reps feel too long? Take it easy. Instead, start with 10 – 15 seconds or three reps.

2. To breathe: Your breath is important. Breathe deeply with each exercise and stretch further with each slow exhale. Each exhalation should help you relax more deeply.

3. Consistency is absolutely essential: Consistent daily stretching will help relieve your hip tightness more than once a week. Work it into your planning so that it suits you.

4. Listen to your body: Movement should not be painful. If so, scale back and work your way to deeper areas.

5. Timing is important: Your body is usually stiffer in the morning. Try starting your day with these six moves. Are you feeling ambitious? Try ending your day this way too!

What not to do (common accidents)

1. Don’t bounce: Instead, relax into the poses. Keep your movement smooth and steady.

2. Don’t hold your breath: Use your breath to your advantage. With each exhale you sink deeper.

3. Don’t skip the tight side: Your body is not equal, but that doesn’t mean you shouldn’t put in the work.

4. Don’t rush: Take your time to get the most out of each exercise.

5. Don’t force it: Apply light pressure where it feels good. None of these movements should feel painful.

Make sure this sticks in real life

It’s not a routine if you don’t stick to it. Here’s how.

1. Combine it with something you already do: The easiest way to stick to a routine is to combine it with something you already do. Watching TV in the evening? Stretch it out.

2. Keep it simple: Stretching doesn’t have to be complicated. Start small – a few minutes per day – and work up to 5 – 10 minutes per day.

3. Track your progress: Pay attention to how you feel. Celebrate your progress, especially the small victories!

4. Be patient: Change takes time. You get there slowly and steadily. Hang in there, you’ll see.

5. Make it convenient: With a minimum of props you can perform this routine anywhere.

Do you want to go further? Discover these stretches for lower back pain to reduce tension and improve flexibility.

Your 10-minute hip rescue routine

Start small and work on your body mobility. Here’s your ten-minute hip rescue routine.

1. Figure four stretch – 30 seconds on each side
2. Couch Stretch – 30 seconds on each side
3. Pigeon pose – 30-45 seconds on each side
4. Spiderman Lunge – 5 reps on each side
5. 90/90 stretch – 30 seconds per side
6. Butterfly stretch – 60 seconds

Final thoughts

Tight hips are uncomfortable, but you don’t have to accept them. With the right stretching exercises, you can improve your mobility and feel better about your body.

Change takes time and effort, especially when stretching tight hips. Try it out, see how it feels in your body and apply these six exercises in your daily life. Your body will thank you!