Pritchette Physical Therapy

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What are the best stretches for tight hips

Tight hips are a common issue, especially for people who sit for long periods or engage in activities like running or cycling. Here are some of the best stretches to help loosen tight hips:

1. Hip Flexor Stretch

  • How to do it:

    • Start in a kneeling lunge position (one knee on the ground, the other foot forward).

    • Push your hips forward while keeping your back straight and engage your core.

    • You should feel a stretch in the front of your hip (hip flexor) on the side where your knee is on the ground.

    • Hold for 20-30 seconds, switch sides, and repeat.

2. Pigeon Pose (Yoga)

  • How to do it:

    • From a tabletop position (on your hands and knees), bring one knee forward and place it behind your wrist.

    • Extend the opposite leg straight back.

    • Slowly lower your hips to the floor, keeping the front shin as parallel to the mat as possible.

    • Hold for 20-30 seconds, then switch sides.

3. Figure 4 Stretch

  • How to do it:

    • Lie on your back with knees bent.

    • Cross one ankle over the opposite knee, forming a "4" shape.

    • Grab the thigh of the leg that's still on the ground and pull it towards your chest.

    • You should feel the stretch in the outer hip and glute of the crossed leg.

    • Hold for 20-30 seconds, then switch sides.

4. Frog Stretch

  • How to do it:

    • Begin in a tabletop position and spread your knees wide apart, keeping your feet in line with your knees.

    • Lower your hips down and back towards your heels while keeping your chest and arms on the ground.

    • Hold for 20-30 seconds.

5. Seated Forward Fold

  • How to do it:

    • Sit on the floor with your legs extended straight in front of you.

    • Hinge at your hips and reach forward towards your feet, keeping your back straight.

    • You’ll feel a stretch along your hamstrings and lower back, which helps relieve tightness in the hips.

    • Hold for 20-30 seconds.

6. Butterfly Stretch

  • How to do it:

    • Sit on the floor with your feet together and knees bent outward.

    • Hold your feet with your hands and gently push your knees toward the floor using your elbows.

    • You should feel a stretch in your inner thighs and hips.

    • Hold for 20-30 seconds.

7. Lizard Pose (Yoga)

  • How to do it:

    • Start in a lunge position with one leg forward and both hands inside the front foot.

    • Drop your back knee to the floor and sink your hips down toward the mat.

    • You can deepen the stretch by lowering your forearms to the floor.

    • Hold for 20-30 seconds, then switch sides.

Tips:

  • Warm up before stretching with light activity (e.g., walking or dynamic movements) to avoid injury.

  • Breathe deeply during stretches to relax the muscles.

  • Don't force the stretch; go as far as your body comfortably allows.

Regular stretching can help improve flexibility, prevent injury, and alleviate tightness over time.