Tight hips can be very painful. Whether it’s from sitting at a desk most of the day or intense training, tight hips can lead to discomfort and reduced mobility. Fortunately, there are exercises that can help ease this discomfort and increase flexibility. Here you will find some effective exercises to loosen tight hips so you can regain your range of motion and feel more comfortable in your body.
How to release tight hips?
Chitharesh Kongarampilly Natesan, aka The Indian Monster, a professional bodybuilder, tells Health Shots that incorporating hip exercises into a regular routine can have a transformative impact on overall well-being, easing stiffness and tightness. of your hips.
Here are 5 exercises to loosen tight hips and reduce stiffness:
1. Hip flexor stretch
Sitting for a prolonged period can cause tension in the hip flexors. Performing this stretch regularly can improve hip flexor flexibility and relieve discomfort caused by prolonged sitting. Here’s how:
- Kneel on the floor with your knees hip-width apart.
- Step your right foot forward and bend your knee at a 90 degree angle, keeping your left knee on the ground.
- Lightly press your hips forward, feeling a stretch in the front of your left hip.
- Hold the stretch for 20 to 30 seconds, then switch to the other side.
2. Buttock bridges
Gluteal bridges are a simple yet powerful exercise for targeting the muscles of the hips, lower back, and glutes. It helps strengthen the muscles of the posterior chain and relieve lower back pain while improving hip mobility. To make a gluteal 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, palms down.
- Engage your core and press through your heels to lift your hips off the floor, creating a straight line from your shoulders to your knees.
- Contract your glutes at the top of the movement.
- Lower your hips to the floor and repeat for a set of 10-15 reps.
3. Fire hydrants
Hydrants are a fun and effective exercise that targets the hip abductors and outer thighs. This will not only help reduce hip stiffness, but also tone and strengthen the muscles around your hips. Here’s how to make them:
- Start on all fours in 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, feeling the burn in your hip.
- Lower your leg and repeat 10-15 reps on each side.
4. Pigeon Pose
The pigeon pose is a yoga stretch that targets the hip flexors, external rotators, and glutes. This pose is a great exercise for releasing tension in the hips and can relieve stress and stiffness. Here’s how:
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- Start in a plank position.
- Bring your right knee forward and place it behind your right wrist.
- Extend your left leg directly behind you, keeping your hips square.
- Lower your upper body toward the floor, supporting yourself on your forearms or forehead.
- Hold the pose for 30 seconds to 1 minute, then switch to the other side.
5. Lateral leg raises
Lateral leg raises are a simple but effective way to target the hip abductors and outer thighs. By incorporating lateral leg raises into your routine, you can strengthen the muscles around your hips, which can help reduce 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 lower arm under your head for support and place your upper hand on your hip.
- Raise your top leg as high as possible while keeping it straight.
- Lower it and repeat 10-15 reps on each side.
Chitharesh says, “These hip exercises are best incorporated into a regular fitness routine, with a recommended frequency of 2-3 times per week. Before starting the stretches and movements, a brief warm-up is recommended to prepare the muscles. It’s important to exercise caution 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.