ActiveWorkoutsYou only need these five exercises to relieve tight hips, says a mobility expertDo these expert-approved stretches three times a week and you’ll see major improvementsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
ActiveWorkoutsYou only need these five exercises to relieve tight hips, says a mobility expertDo these expert-approved stretches three times a week and you’ll see major improvementsWhen you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
Do these expert-approved stretches three times a week and you’ll see major improvements
When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.
(Image credit: Getty)
(Image credit: Getty)
Tight hips are never pleasant and if you’re stuck sitting at a desk all day, the chances are 9/10 you probably get them. If you’ve had no luck either using afoam rollerormassage gunto ease the pain away, then these mobility expert-approved stretches may just do the trick.
“Having tight hips often leads to upstream and downstream issues in the body saysCody Mooney, Director of Performance for the mobility and recovery app,pliability. “It can cause over compensation from other areas of the body such as the lower back, shoulders, etc, therefore hip mobility isn’t just for the sake of your hips themselves.”
According to Cody the biggest culprit is sitting at a desk for too long, but also not warming down properly after a workout. “Excessive sitting will cause tightness in the hips, which will cause pain elsewhere in the body. But not stretching properly after a workout can lead to muscle stiffness, so it’s important to get at least 5-10 minutes in post-workout!” Luckily, the stretches Cody has shared below will take you roughly around this time, so grab anexercise matand give them a go.
1. Dragon pose
(Image credit: Pliability)
(Image credit: Pliability)
Good for:Releasing tightness in the hips and quads
Hold this stretch for about 20 to 30 seconds and repeat at least two to three times on each side.
2. Couch stretch
Good for:Opening the hips
Complete for one to two minutes each side and don’t overextend your back.
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(Image credit: Pliability)
(Image credit: Pliability)
3. Sumo Squat
Good for:Activating the muscle groups throughout your lower body, including your hamstrings, quadriceps, glutes, lower-back, and your hip flexors.
Hold for 30 seconds to one minute.
4. Pigeon Pose
Good for:Releasing the hips and lower back muscles to give better flexibility and decrease tension.
Spend 1-2 minutes on each side slowly moving between pushing your chest to your knee for 10 seconds then releasing.
(Image credit: Pliability)
(Image credit: Pliability)
5. Puppy Dog Pose
Good for:Releasing tension throughout the full body, including lower back and shoulders, as well as the hip flexors.
Hold this for 30 seconds to 1 minute.
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