Have you ever felt like your hips are locked in place? They just won’t move or do you feel discomfort when you try? Even getting out of your chair or bending over to tie your shoes can be a chore if you suffer from tight hips.
Since 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 fix it!
The even better news is that you can relieve tightness without spending hours at the gym or attempting complicated yoga poses.
Here are six hip-opening exercises you can do in 10 minutes at home: no equipment, gym membership or flexibility required.
Ready to loosen your hips and find your mobility? Let’s move!
Why are your hips so tight?
The first step to learning how to open your hips is to understand 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 in tandem to move your body: the 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 actually work
We’ve narrowed down six exercises that are worth the effort and time to incorporate into your exercise routine.
1. Figure Four Stretch
Start with this beginner’s exercise, the figure-four stretch.
- First, lie on your back with your knees bent and your feet on the floor.
- Place your right ankle on your left knee, creating a figure 4.
- Pass your hand through your legs and reach out with the other.
- Gently hold your leg as you slowly pull it towards your chest.
- Hold for 30 seconds—release and switch sides.
For a modification, you can wrap a towel around your leg to make the stretch deeper.
2. Assisted Couch Stretch
Counteract hours of seat damage with this fun exercise!
- Start by kneeling, facing away from your couch or chair.
- Place the top of your right foot on the sofa.
- Your left knee remains bent and your left leg is under your seat.
- Place your hands on the floor in front of you. With control, move your left leg and hips back until you feel your right hip flexor stretch.
- Hold for 30 seconds. Repeat on opposite side.
Is 30 seconds scary? Work your way up to this starting with 15 seconds on each side.
3. Pigeon pose
There’s a reason this move is a staple in yoga classes.
- Start in a table position on your 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 far behind you.
- Slowly lower your torso toward the ground with your hands on the floor in front of you.
- Hold for 30 seconds. Repeat on opposite side.
For modification, you can place a block or pillow under your opposite hip. Be careful to keep your hips even in this pose.
4. Spiderman Lunge
Active stretching is more effective than static stretching. This stretch can get your heart pumping as you work your hips.
- Start in a plank position with your hands under your shoulders, legs straight behind you.
- Step your right foot out past your right wrist.
- Hold for 5 seconds.
- Return to starting position.
- Complete five repetitions on each side.
5. 90/90 Hip Stretch
In this stretch, you’ll target different muscles in your hip flexors at the same time.
- Sit on the ground with both knees bent at 90 degree angles.
- 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 toward your right shin.
- Hold for 30 seconds.
- Repeat on opposite side.
Want to test your mobility? Try switching sides while keeping your seat on the ground.
6. Butterfly stretch
This exercise is classic. Plus! Take advantage of gravity and let it do the work.
- Sit on the ground, bringing the soles of your feet together.
- Let your knees fall to the sides.
- With a flat back, fold forward while gently holding your feet.
- Hold for 30 seconds.
How to Make These Work (The Real Talk)
- Start small: Ease in any exercise or posture. Is 30 seconds or five reps too long? Take it slow. Start with 10 – 15 seconds or three repetitions.
- Breathe: Your breathing is important. Breathe deeply into each exercise, stretching further with each slow exhalation. Each exhalation will help you relax more deeply.
- Consistency is imperative: Stretching consistently every day will relieve your hip tightness more than once a week. Work it into your schedule so it’s convenient for you.
- Listen to your body: The movement should not be painful. If it is, scale back and work on deeper stretches.
- Time matters: Your body is usually stiffer in the morning. Try starting your day with these six moves. Feeling ambitious? Try to end your day this way too!
What not to do (Common Mishaps)
- Don’t bounce: Instead, relax into the poses. Keep your movement smooth and steady.
- Don’t hold your breath: Use your breath to your advantage. On each exhalation, sink deeper.
- Don’t miss the narrow side: Your body isn’t uniform, but that doesn’t mean you shouldn’t do the work.
- Don’t rush: Take your time to get the most out of each exercise.
- Don’t force it: Apply gentle pressure where it feels good. None of these movements should be painful.
Making this stick in real life
It’s not a routine if you don’t stick to it. Here’s how.
- Combine it with something you already do: The easiest way to stick to a routine is to combine it with something you already do. Do you watch TV at night? Stretch it.
- Keep it simple: Stretching doesn’t have to be complicated. Start small—a few minutes a day—and work up to 5 – 10 minutes a day.
- Track your progress: Note how you feel. Celebrate your progress, especially the small wins!
- Be patient: Change takes time. You will get there slowly and steadily. Stick with it, you’ll see.
- Make it convenient: With minimal props required, you can perform this routine anywhere.
Want to take it further? Explore 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 is your ten minute hip rescue routine.
- Figure Four Stretch – 30 seconds on each side
- Couch stretch – 30 seconds each side
- Pigeon Pose – 30-45 seconds each side
- Spiderman Lunge – 5 reps on each side
- 90/90 Stretch – 30 seconds per side
- Butterfly Stretch – 60 seconds
Final Thoughts
Narrow hips are uncomfortable, but you don’t have to accept them. With proper stretching, you can improve your mobility and feel better about your body.
Change takes time and effort, especially when stretching tight hips. Try it, see how it feels in your body, and apply these six exercises to your everyday life. Your body will thank you!
