How To Loosen Your Hips

2021_07_How To Loosen Your Hips_358321

Most US adults spend 10 or more hours a day sitting. Think about it: you sit at your kitchen table for meals, in your car or public transportation to go to work, at your desk for at least a few hours, and at the end of the day you sit on the couch to relax and watch TV or read.


Unfortunately, this routine of sitting for hours every day will eventually take a toll on your body. Your hips are especially vulnerable to lost strength and flexibility from disuse. This is where the domino effect starts.

You might first notice small inconveniences, like occasional IT band or knee pain. Eventually, those muscle and joint problems start making their way into your everyday life. Difficulties in maintaining proper posture, bending over, lifting objects, or even sitting down and getting up out of a chair are all common problems that stem from sitting too much.

Sit Less And Stay Active

One of the best ways to prevent sitting-related aches and pains is to stay active and avoid sitting for long periods of time. While this may be easier said than done at first, it can go a long way in keeping your hips healthy and happy in the long run.

Use an adjustable standing desk instead of a traditional seated desk. Adjustable standing desks give you the choice between standing and sitting when you work. Switching up your position from seated to standing can help keep your muscles activated and give you a chance to reset your posture.

If a standing desk is not an option, make a point to take multiple breaks throughout the workday to stretch and walk around. It may be helpful to set a timer or reminder alert on your phone or computer so that you don’t forget. These short little breaks help keep the body loose and moving.

Stretch Your Hips

If you’re feeling stuck with hip tension and reduced range of motion, try these simple stretches to help relax and reset your hip flexors, glutes, and hamstrings:

*Disclaimer: Always consult with your doctor before starting any exercise program.  If you experience any numbness, tingling or reproduction of your symptoms, please contact your doctor. 

Half-Kneeling Hip Flexor Stretch

    • Begin in a half kneeling position.
    • Engage the glutes to tilt your pelvis backward, flattening your low back and stretching the front of the hip.
    • If a greater stretch is needed lightly press your hips forward keeping your back flat and body upright.
    • Complete 3 sets of 60-second holds.

Supine Figure 4 Stretch

    • Lie on your back with your knees bent, place one foot over the opposite knee.
    • Grab behind the leg that is on the ground with your hands and pull it toward you until you feel a gentle stretch, keeping your low back on the ground.
    • Maintain the position and relax.
    • NOTE: Push on your knee to increase the stretch.
    • Repeat this movement on the other leg.
    • Complete 3 sets of 30-45 second holds for each leg, twice a day.

Pigeon Stretch

  • Sit on the floor, placing one leg directly in front of your body and the other leg bent behind you.
  • Bend your front leg at 90 degrees parallel to the floor.
  • Slowly move your body forward, keeping your back straight.
  • You will feel this stretch in the front hip.
  • This stretch should be pain free. If you experience any discomfort, limit the range in which you are stretching.
  • Hold this stretch for 15-20 seconds.

Executive Stretch

  • Sit on a chair having one foot over the opposite knee in a figure 4 position.
  • Push on your knee to open the leg and straighten your back while you move your upper body forward until you feel a comfortable stretch in your buttock.
  • Complete 2 sets of no more than 60 second holds twice a day.

Airrosti And Hip Pain

Tight hips can sometimes lead to hip flexor strains and other injuries. This often occurs when tight tendons or muscles are stressed too quickly and become irritated. If hip tension and pain is holding you back from doing what you love, schedule an appointment with Airrosti today.

Our providers are dedicated to helping you eliminate pain fast. By combining hands-on manual therapy with individualized active rehab exercises and injury education, Airrosti treatment can successfully resolve most injuries within 3 visits (based on patient-reported outcomes.)

To learn more about treatment with Airrosti, give us a call at (800) 404-6050. We offer both in-office and virtual appointments to best suit your needs.

Read our Medical Disclaimer here.

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