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.