Tight Hips? Try This.
Tight hips can make anyone feel busted and old, which is zero percent fun. Nobody wants to be taunted by their own mortality. We want to live free to enjoy the things we love!
Tightness in the hips can be a hidden source of back pain, knee pain and trouble doing everyday things.
A short mobility break can go a long way toward feeling your best. Here are a few things you can do for tight hips. Try them out, and see how good they make you feel!
Disclosure: Some links on this blog contain affiliates. When you buy through one of our links we will receive a commission. This is at no cost to you. Thank you for supporting us and allowing us to continue to bring you valuable content.
Half Kneeling Adductor Mobilization
This mobility move will wake your hips up for sure! Great for stretching the often-overlooked muscled on the inside of your leg.
1) Kneel with one leg out to the side
2) Shift hips backward, moving in and out of the stretch (think bending a paper clip over and over)
Try 8-10 reps to start.
Spiderman w/ Adductor Stretch
This is a great stretch for preparing you to squat deeper and more comfortably, like getting in and out of a low-slung car.
1) From a plank, plant your right foot just outside your right hand.
2) Push the right knee outward using your right hand. Hold for 30-60 seconds.
3) Repeat on other side.
Butterfly Stretch
Don't let the name fool you — you will not fly away. You will stretch the adductor muscles, which run down the inside of the leg and often get surprisingly stiff, leading to back and knee issues.
1) Sit tall with chest out and shoulders back.
2) Lean forward, keeping your chest out and shoulders back. Remember to breathe.
3) Hold for at least 30 sec.
Optional yin-yoga version: Let your shoulders round, and fold forward. Walk arms out in front of you.
Prone Quad Stretch
Can your heel touch your butt? Can it touch your butt with your hips pressed forward and your tailbone tucked? If no, then let's loosen those quadriceps up!
1) Lie on your stomach and lasso one of your feet with a strap or belt.
2) Pull the strap toward you until you feel a stretch in the front of your leg. It helps if you imagine pressing your hips into the floor.
3) Hold for 30-60 seconds.
Step Downs
Step downs strengthen the quadriceps and gluteus medius muscles (leg & butt). Glute medius is an often-overlooked knee and back stabilizer, but this exercise invites it to the party!
1) Stand on the edge of a step or box, and let the other foot hang off the edge.
2) Use your arms as a counterbalance, shift your hips back as you bend the standing knee. Don't let your foot rest on the ground (or even touch it, unless you need to tap down for balance).
3) Straighten the leg, and squeeze your glute.
Work these into your workout routine and reap the benefits of better hip mobility. Try these out, too!