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Helpful Stretches To Loosen Your Hips

There are so many different stretches that can loosen up different parts of your body. And stretching can be beneficial for people who sit at a desk all day or have a lot of tension in their hips. But, if you have never stretched regularly in the past, it may be a bit confusing knowing which stretch to do for a particular body part. So, this article is here to show you some helpful stretches to loosen up your hips!

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Common Causes Of Hip Tension


Sitting for long periods is one of the most common causes of hip tension. When you sit, your hips are in a flexed position, which can lead to the muscles and connective tissue around the hip joint becoming tight. Another common cause of hip tension is overuse. This can happen when you participate in activities that involve repetitive motions, such as running or cycling.

Over time, this can lead to the development of trigger points, or knots, in the muscles around the hip. Additionally, hip tension can be due to imbalances in the body, such as weak core muscles or tightness in the muscles of the low back or legs. These imbalances can place additional stress on the hips, leading to tension and pain.

Finally, hip tension can be from emotional stress. When you are under stress, your body tightens up to protect yourself from injury. This response can lead to muscle tension and spasms, including in the hips. Recognizing the common causes of hip tension can help you to find ways to prevent it or minimize its impact.

Stretches To Loosen Your Hips

Regardless of the cause of your hip tension, you are probably looking for ways to relieve it. And while many people turn to massage or other forms of bodywork, stretching can be a great way to loosen up your hips. Here are some stretches that can help:

Pigeon Pose


The pigeon pose is the first stretch on this list to help with your hips. To do the pigeon pose: 

  1. Start in a low lunge position with your right leg forward and your left leg back. 
  2. Lower your right shin to the ground and slide your left leg back until your left foot is flat on the ground. 
  3. You should feel a stretch in your right hip. To deepen the stretch, you can lean forward or place your hands on the ground in front of you.
  4. Hold the pigeon pose for 30 seconds to 1 minute before switching sides. 

The pigeon pose is a great way to loosen your hips and alleviate pain in the lower back and buttocks. If you have tight hips, you should give the pigeon pose a try!

Butterfly Stretch


The butterfly stretch is another great way to loosen your hips and improve your range of motion. To do the stretch:

  1. Start by sitting on the ground with your legs extended in front of you.
  2. Bend your knees and bring your feet together so that the soles of your feet are touching.
  3. Allow your knees to fall to the side and press your thighs down to the ground. 
  4. You should feel a stretch in your inner thighs and hips. If you want a deeper stretch, you can place your hands on your feet and gently press down. 
  5. Hold the stretch for 30 seconds to 1 minute, and then repeat on the other side. 

You can do this stretch several times a day to help keep your hips loose and limber.

Knee-To-Chest Stretch


The knee-to-chest stretch is a simple but effective way to stretch the muscles around the knees and hips. To do the stretch:

  1. Lie on your back with both knees bent.
  2. Place your hands behind one knee and pull it towards your chest until you feel a gentle stretch.
  3. Hold the stretch for 20-30 seconds, then repeat with the other leg. You can also do this stretch with both legs at the same time.

The key to getting the most benefit from this stretch is to keep your back flat on the ground and avoid arching your lower back.

If your back starts to arch, release the leg and allow it to return to the starting position. Over time, you should be able to increase the amount of stretch you feel in your knees. This stretch is a great way to prevent hip pain and injury and can also help relieve existing knee pain. So give it a try next time your hips feel tight or sore.

90/90 Stretch


One of the most popular stretches for loosening the hips is the 90/90 stretch. This stretch gets its name from the position of the legs: both legs should be at a 90-degree angle, with one thigh parallel to the ground and the other perpendicular. To do this stretch: 

  1. Sit on the ground with your legs in the position described above. 
  2. Lean forward until your chest rests on your thighs and your arms are stretched out in front of you. 
  3. You should feel a deep stretch in your hips, glutes, and hamstrings. 
  4. To increase the intensity of the stretch, you can place your hands on the ground and walk them forward until your arms are fully extended. 

The 90/90 stretch is an incredibly effective way to loosen up your hips and prepare them for activity.

Piriformis Stretch


The piriformis is a muscle in the buttocks that helps rotate the leg. When this muscle becomes tight, it can cause pain in the hips and lower back. The piriformis stretch is an effective way to loosen the muscle and relieve pain. To do the stretch:

  1. Start by lying on your back with both legs straight. 
  2. Next, bend your right knee and place your right foot flat on the ground. 
  3. Next, take your left hand and place it on your right knee.
  4. Gently pull your right leg towards you until you feel a stretch in your buttock. 
  5. Hold the stretch for 30 seconds, and then repeat on the other side. 

You should feel a significant difference after doing this stretch a few times. The piriformis muscle is often tight from sitting for long periods. This stretch will help loosen it up and relieve hip pain.

Give Some Of The Stretches To Loosen Your Hips A Try!

Many different stretches can help to loosen your hips and relieve pain. You can do these stretches daily to prevent pain and injury, or you can use them to treat existing pain. Give them a try and see which ones work best for you. 

Remember to stretch slowly and gently to avoid injuring yourself. And if you are experiencing severe pain, consult a doctor or physical therapist. These stretches should cause some discomfort, but they should not be painful. With regular stretching, you can keep your hips healthy and pain-free.