Your hips do more than you think – they support your posture, stabilize your spine and help you move.
But when you don’t move them enough – or move them in the wrong ways – the muscles around your hips can get tight.
The good news is a few simple stretches can make a big difference. Here’s how to loosen things up, according to Daniel Witmer, MD, joint replacement surgeon at the Bone & Joint Institute at Hartford Hospital.
Why your hips deserve a little more attention.
Tight hips don’t just feel uncomfortable – there’s more behind the scenes.
“Hip mobility is one of the keys to staying active and pain-free,” says Dr. Witmer. “When your hips are tight, it can throw off your entire alignment and increase your risk of injury.”
Tight hips can also contribute to:
- Lower back pain.
- Knee pain or strain.
- Poor balance or posture.
“Luckily, there are some simple hip stretches you can do to feel better,” says Dr. Witmer. “And you only need a few minutes a few times a week to make a difference.”
> Related: 4 Everyday Habits That Could Be Making Your Hip Pain Worse
Here’s 4 stretches to loosen your hips today.
1. Hip flexor stretch.
Sitting all day? This one’s for you.
“Kneel on one knee, with the other foot flat in front of you,” says Dr. Witmer. “Gently shift your hips forward until you feel a stretch in the front of your back leg.”
Hold for 20-30 seconds, then switch to the other side.
2. Glute stretch.
Your glutes do a lot – and they can get stiff fast.
“Sit on the floor and cross one leg over the other,” says Dr. Witmer. “Gently pull the crossed leg toward your chest until you feel a stretch in your outer hip and glutes.”
It’s a great release after long hours of sitting or leg-heavy workouts.
3. Butterfly stretch.
This one opens your inner thighs and hips – one of the go-to stretches for improving flexibility.
“Sit with the soles of your feet pressed together and let your knees fall outward like butterfly wings,” says Dr. Witmer. “Gently lean forward to deepen the stretch, keeping your back straight.”
It’s a great move if you’ve got hip tightness after walking, cycling or a long car ride.
4. Standing IT band stretch.
This simple movement stretches your outer hips and the side of your thigh – an area that often tightens up from exercise.
“Stand with your feet crossed, reach your arms overhead and gently lean to one side,” says Dr. Witmer. “You’ll feel a stretch along the outside of your hip and down your leg.”
Effective at relieving tension in the IT band and improving side-to-side hip mobility, add this one to your weekly rotation. Regular hip stretches like these can keep your hips loose, your posture aligned and your lower body moving comfortably.
> Related: Is Crossing Your Legs Bad for Your Hips?
When to see a doctor.
Flexible hips support everything from posture and balance to athletic performance. They also help keep your spine aligned and reduce stress on other joints.
But if stretching causes discomfort – or the hip pain sticks around – talk to your doctor.
“Don’t push through sharp or persistent pain,” says Dr. Witmer. “There may be an underlying issue that needs more than just stretching to resolve.”
