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How to open Tight hips

Many people experience tight hip muscles. It can be caused by overuse or inactivity. If you run, cycle, or sit all day at work, you might have tight hips. Tight hips can make it uncomfortable to move your legs. It can also add pressure on the knees and lower back.  You can open your hips by performing a variety of hip flexor stretches and exercises. These will help relieve tension and strengthen your hip muscles.

Warm-up first. Walk around a little or move your arms gently through your full range of motion. Or, do stretches after a warm shower. Now let’s get exercises and stretches for opening your hips.

Seated butterfly stretch

The seated butterfly stretch is a hip opener that engages your thighs and groin. Don’t worry if your knees aren’t close to the ground. As your hips loosen up, you’ll be able to lower them. 

  1. Sit on the floor with your feet together. Straighten your back.
  2. Lay your hands on top of your feet.
  3. Lean forward from your hips. Gently push your elbows against your thighs.
  4. Hold for 15 to 30 seconds. Repeat 2 to 4 times for the start.

Pigeon pose

For a deep stretch, try the pigeon pose. It loosens up your hip flexors, outer hips, and glutes. This pose also releases tension in your psoas muscle, which connects your thighs and lower back.

If you have bad knees, place a folded towel or blanket under your knees. This will act as a cushion.

  1. Begin on all fours. Place your left knee behind your left wrist.
  2. Lay your left shin on the floor. Slowly move your left foot forward.
  3. Lengthen your right leg behind you. Lay the top of your ankle on the floor.
  4. If your hips don’t touch the ground, place them on top of a yoga block or pillow.
  5. Extend the spine. Rest your hands on the floor or a yoga block.
  6. Hold for 5 to 10 breaths. Switch sides and repeat.

Horizontal squat stretch

The horizontal squat stretch relieves tightness in the hips, groin, and back. It’s similar to the Cat-Cow and Frog Pose in yoga.

  1. Kneel on the floor. Place your knees wider than your hips.
  2. Line up your ankles with your knees. Extend your spine.
  3. Push your hips back toward your heels.
  4. Hold for 30 seconds.