1. Hip flexor stretch
Sitting for long periods of time can cause tightness in your hip flexors. Performing this stretch regularly can improve the flexibility of your hip flexors and relieve discomfort caused by sitting for long periods of time. Here’s how to do it:
- Kneel on the floor with your knees hip-width apart.
- Step your right foot forward and bend your knee to a 90-degree angle, keeping your left knee on the floor.
- Press your hips forward slightly and feel a stretch in the front of your left hip.
- Hold the stretch for 20-30 seconds and then switch to the other side.
![](https://mayhealthylifestyle.com/wp-content/uploads/walking-lunge-.jpg)
2. Glute bridges
Glute bridges are a simple but powerful exercise to train the muscles in your hips, lower back and glutes. It helps strengthen the posterior chain muscles and relieves lower back pain while improving hip mobility. To perform a glute bridge:
- Lie on your back with your knees bent and your feet flat on the floor, hip-width apart.
- Place your arms at your sides, with palms facing down.
- Engage your core and press through your heels to lift your hips off the ground, creating a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement.
- Lower your hips back to the floor and repeat for a set of 10-15 reps.
3. Fire hydrants
Fire hydrants are a fun and effective exercise that targets your hip abductors and outer thighs. It not only helps reduce hip stiffness but also strengthens the muscles around your hips. Here’s how to do them:
- Start on your hands and knees in a tabletop position.
- Keep your core engaged and lift your right leg out to the side, keeping your knee bent at a 90-degree angle.
- Hold for a moment at the top of the movement and feel the burn in your hip.
- Lower your leg again and repeat for 10-15 reps on each side.
4. Pigeon pose
Pigeon pose is a yoga stretch that targets the hip flexors, external rotators and glutes. This pose is an excellent exercise for releasing tension in the hips and can provide relief from stress and stiffness. Here’s how to do it:
- Start in a plank position.
- Bring your right knee forward and place it behind your right wrist.
- Extend your left leg straight behind you and keep your hips straight.
- Lower your upper body toward the floor, resting on your forearms or forehead.
- Hold the pose for 30 seconds to 1 minute and then switch to the other side.
![](https://mayhealthylifestyle.com/wp-content/uploads/Pigeon2.jpg)
5. Side leg raise
Lateral leg raises are a simple but effective way to target the hip abductors and outer thighs. Incorporating lateral leg raises into your routine can help strengthen the muscles around your hips, which can help release stiffness and improve overall hip stability. Follow these steps to run it:
- Lie on your side with your legs straight and stacked on top of each other.
- Place your forearm under your head for support and place your top hand on your hip.
- Lift your thigh as high as possible while keeping it straight.
- Lower it back down and repeat for 10-15 reps on each side.
Chitharesh says, “These hip exercises are best integrated into one’s regular fitness regimen, with a recommended frequency of 2-3 times per week. Before starting stretches and movements, a short warm-up is recommended to prepare the muscles. It’s important to be gentle and listen to your body, especially for those new to these routines. Over time, noticeable improvements in hip mobility, reduced stiffness and an overall feeling of relaxation can be expected.”
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