Feeling like your hips are out here lying?
Our hips are meant to move and help us with things like standing, walking, bending, and stepping. After sitting in one position for a while, sometimes they just need a little movement before everything feels normal again.
Let’s loosen our hips so they don’t lie like Sharika’s. Then, give our glutes some work, and then practice using a movement to see them work well together.
Here are 3 exercises we can try for tight hips:
10 reps each direction, per side
Let’s start by moving our hips around a little.
These hip circles give us a simple way to explore movement without forcing ourselves into a deep stretch.
Try this:
Keep the circles smooth and comfortable. They don’t have to be big to be useful.
10 reps
Now let’s give our glutes some work.
Try this:
A bigger bridge isn’t necessarily a better bridge. Focus on using your glutes and keeping the movement controlled. Lift until you’re flat, like if someone pushed a ball from the top of your knees, it would fall straight to your face.
10 reps
Now let’s put some of that hip movement and strength to use.
Our hip flexors and glutes help us control our body when we step, walk, and change positions. A reverse lunge gives us a chance to practice using these muscles.
Try this:
Keep your movement controlled. You don’t need a deep lunge to get started. You can hold onto a wall or sturdy surface for balance if needed.
If my hips stiff after sitting for a while, I’d try:
RELAX → STRENGTHEN → MOVE
I’d try this routine a couple of times a week and pay attention to how my hips feel during and after the movements.
You don’t need to spend an hour working on your hips. A few intentional minutes can be a good place to start.
Let me know in the comment section!
Mobility isn’t just about how far you can move. It’s also about how comfortably you can control that movement.
Take your time. Breathe. Don’t force it.
Consistency beats doing a ton once and never doing it again.
This isn’t a quick fix. If your hips have felt tight for a while, give yourself time to build a consistent routine and notice how your body responds.
Hip tightness can have many different causes.
If your discomfort is severe, persistent, getting worse, follows an injury, or comes with other concerning symptoms, it’s worth getting evaluated by a medical professional rather than trying to work your way through it.
