Relieve pain caused by tight hips with these 10 hip stretches
12/30/2019 // Grace Olson // Views

A tight hip refers to the build-up of tension in the muscles around the hips. This condition usually stems from long periods of sitting and inactivity, but people who are regularly working out can experience it as well.

A tight hip may contribute to various health complications that cause pain, thus affecting a person's mobility. Targeted exercises in this area may help loosen this condition and prevent injuries in the future.

Try these exercises to avoid or loosen tight hips:


  1. Lie on your back and bend your knees upward. Place your heels as close as possible to the buttocks without causing discomfort.
  2. Raise your hips until it levels with your legs and torso. They should make a straight line.
  3. Hold this position for a few seconds before gently lowering your hips on the mat. Repeat this eight to 10 times.

Butterfly stretch

  1. Sit on the floor and stretch your legs out.
  2. Bring the soles of your feet together then pull them close to your hips.
  3. At this point, your legs are slightly elevated from the ground. Gently push them down to stretch.
  4. Hold this position for at least 30 seconds while keeping a straight back.

Chair stand

  1. Place the back of a chair against the wall to keep it still.
  2. Sit on the edge of the seat with your feet flat on the ground.
  3. Cross your arms and place your hands on the opposite shoulder.
  4. Stand up from this position while keeping your back straight.
  5. After standing up, sit down once again. Maintain your crossed arms and rigid posture.
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  7. Repeat the sit-stand cycle up to 20 times.

Double hip rotation

  1. Lie on your back and spread your arms to the side, making a T-shape.
  2. Bend your knees to make an upside-down L-shape from your hips.
  3. Keep your knees together as you twist your hip to one side and your head in the opposite direction.
  4. Hold this position for 30 seconds before twisting them to the other direction.

Hip abduction

  1. Stand in a fairly open space with your shoulders parallel to your feet.
  2. Place your hands on your hips. If you want support, you can stand in front of a wall or a chair and place your hands on it.
  3. Slowly lift one leg sideward without rotating your hips.
  4. Hold it for a few seconds before bringing it down. Repeat this motion 10 times.
  5. After one leg, repeat this exercise to the other.

Hip and back stretch

  1. Lie flat on your back with your knees bent and your arms at the side.
  2. Pull your knees in toward your chest. Bend your arms to pull it in further.
  3. Hold this position for 20 seconds.

Hip extensions

  1. Stand in front of a wall and place your palms against it for balance. You can also use the back of a chair.
  2. Tighten your core and keep your back straight.
  3. Extend one leg backward as far as possible without arching your lower back. Keep still for five seconds.
  4. Lower this leg and repeat on the other side.

Horizontal squat stretch

  1. Facing down, place your forearms against the mat (like a sphynx) with your knees bent at 90 degrees.
  2. Lengthen the spine and keep your knees apart.
  3. Pull your hips toward the heels and go back to the starting position. This lowers the upper body onto your forearms.
  4. Repeat the to and fro motion for 60 seconds.

Knee lift

  1. Lie down on your back with your legs extended. Keep your shoulders and the back of your head on the mat.
  2. Pull in one knee toward the torso while keeping the other leg on the mat.
  3. Use your arms to pull the bent leg closer toward the chest.
  4. Hold this position for 10 seconds before repeating on the other leg.
  5. Do this exercise 10 times on each leg.

Spider-man stretch

  1. Start from a push-up position with your arms extended against the mat.
  2. Pull up one knee until your foot is aligned with your hand on the same side.
  3. Go back to the starting position and repeat this on the opposite leg.
  4. Perform this exercise 15 times on each leg.

Doing these exercises may help relieve the conditions associated with tight hips, such as back pain and hip pain.

Try other home exercises to relieve body pain at

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