The hip joint is pivotal in almost every movement of the human body, whether we’re aware of it or not. From running and walking to simply sitting down, our hips play a crucial role. However, the sedentary lifestyles many of us lead can lead to tightness and reduced mobility in this important area. Fortunately, a regular routine of stretching can help to unlock and maintain your hip mobility, enabling you to move more freely and with greater ease. Here, we’ll explore 10 stretches that target the muscles around your hips, helping you to feel more limber and agile.

It’s essential to warm up before starting any stretching routine to avoid injury. A light jog, some dynamic leg swings, or even a set of bodyweight squats will do. Remember to breathe deeply and consistently throughout each stretch, never push your body beyond what feels comfortable, and hold each position for at least 20-30 seconds.

The Butterfly Stretch

Sitting on the floor, bring the soles of your feet together, letting your knees drop out to the sides. Hold your feet and gently press your knees towards the floor with your elbows or hands. If you feel any discomfort in your knees, support them with cushions or place your feet further away from your body. This stretch targets the inner thighs, groins, and knees.

The Pigeon Pose

Starting from a push-up position, bring your right knee forward to the back of your right wrist. Drop your right shin to the mat and slide your left leg back, straightening the knee. Lower your body into a half-split position, making sure to keep your hips square. Hold, and then switch sides. This deep stretch is excellent for the glutes and piriformis.

The Frog Stretch

From a hands-and-knees position, slightly spread your knees apart while keeping your shins perpendicular to the ground. Slide your pelvis back toward your heels, keeping your arms straight for support. This stretch is intense and targets the inner thighs, groin, and hip flexors.

The Standing Lunge

Step one foot several feet in front of athe other and lower your body down, bending your front knee and keeping your back leg straight. Hold onto something for balance or come up onto your fingertips. This stretch targets the psoas, hip flexors, and quadriceps.

The Kneeling Hip Flexor Stretch

Kneel on the floor with one leg out in front of you, foot flat on the ground, and the other leg behind you, knee also on the ground. Lean forward into your front leg to feel the stretch in the hip flexors of the leg that’s behind you. You can raise your arm on the same side as the back leg for additional stretch. Hold and then switch sides.

The 90/90 Hip Stretch

Sit on the ground with your legs bent and feet flat on the ground, lean back slightly and bring your legs out in front of you, keeping the knees and ankles together. Slide one leg out to the side at a 90-degree angle and the other to the opposite side, also at a 90-degree angle. Lean forward to feel the stretch. This targets the external rotators of the hips.

The Seated Forward Bend

Sitting on the floor, extend your legs straight out in front of you. Hinge at your hips to fold forward, reaching for your shins, ankles, or feet. Relax your head and neck. This stretch will also target your lower back and hamstring muscles.

The Lying Hip Rotator Stretch

Lie on your back and cross one leg over the other, resting your ankle on the thigh, just above the knee. Thread your arms through and clasp your hands behind your leg. Gently pull towards your chest to feel the stretch in the piriformis and glutes. Hold and then switch sides.

The Supine Pigeon Stretch

Lie on your back and bend your knees, placing your feet flat on the ground. Cross one ankle over the opposite knee. Reach through and around your other leg to clasp your hands just below the knee. Gently pull the legs towards your chest to feel the stretch in the gluteals and piriformis. Hold and then switch sides.

The Hip Flexor Standing Stretch

Stand with one foot resting on a raised surface, your knee bent. Keeping your back straight, lean forward slightly to feel a stretch in your hip flexors. Make sure to keep your hips tucked under to maintain the stretch. This is a great stretch for the front of the leg and hip flexors of the raised leg.

Incorporate these hip stretches into your daily routine, and not only will you notice increased flexibility and mobility in your hips, but your overall posture and movement patterns will also improve. Remember to listen to your body and never force a stretch. Over time, you’ll find that your hips feel more open, and you’ll be able to move with grace and comfort.

Always consult your medical provider before starting an exercise routine. If pain persists, stop the activity. Physical Therapists are movement specialists – we assess your hips and spine to determine your current mobility and any breakdown or loss in the normal chain of movement. We can help!