Tight hips are the worst! Along with being really unpleasant, tight hips can actually be causing any low back discomfort your feeling. Tightness in the hips can be caused by sitting too much, having weak glutes (if your glutes are weak, your hips will overcompensate), or standing for long periods of time. Aside from sitting less, standing for long periods of time, and strengthening your glutes. There are several stretches that can be done to relieve some of the tension. Below are some of our favorite stretches for tight hips – these stretches require no fancy equipment and can be done right in the comfort of your own home!
1. The Frog Stretch
To perform this stretch, start out on your hands and knees. Once you’re in that position, start to sit back onto your heals pushing your legs and knees out to the side. Your flexibility level will determine how far back you can sit and how far apart your legs can go. You should feel this stretch in both hips. You may also feel this stretch in your upper back as well. Hold this position for 30-60 seconds, rest, then repeat if desired. This stretch would be best performed after a workout or on a rest day.
2. The Couch Stretch
The couch stretch is one of my favorites! To perform this stretch, we would recommend putting something soft underneath your knee, especially if you will be doing this on a hard surface. Start out by putting one knee down on the ground and the other out in front – make sure your knee doesn’t cross over your toes! The goal of this stretch is to get your back leg as close to the wall as possible.
Your flexibility level and mobility will determine how close to the wall you can actually get. You also want to make sure that your body is relatively upright and not leaning forward over your leg. This stretch would be best performed after a workout or on a rest day. Hold each side for 30-45 seconds, rest and repeat if desired.
3. The Lizard
I do the lizard stretch almost everyday. To start off, get yourself down on the ground and put one leg in front of you and one leg behind you. Place both of your hands down by the foot in front of you and extend your back leg behind you. If your you’re mobile and flexible enough, you can push your knee out to the side more and try to put your elbows down the ground. You will feel this stretch in one or both hips. I sometimes feel this in both hips and sometimes only one. It really will depend on how tight you are.
Unlike the previous two stretches, this can be done before a workout or after a workout. If you are going to do this before a workout, which is what I tend to do, you will want to only hold each side for about 5-10 seconds before you switch legs. If I’m going to do this before a workout I will usually do 5 reps on each side holding each rep for no more than 5 seconds. I love to do this before squatting or deadlifting. If you wish to do this on a rest day or after a workout, hold each side for about 30-45 seconds, rest and repeat if desired.
4. The Samson Stretch
Just like with the couch stretch, if you are going to do this on a hard surface, definitely put something soft and cushiony under your knee! To perform this stretch start out on both knees and place one leg in front of you and one behind you. Once in that position, start to lean forward and raise your arms up over your head. You will feel this stretch right in your hip crease. The further forward you lean, the more you will feel the stretch! This stretch is best performed after a workout or on a rest day. Hold this position for about 30-45 seconds, switch legs, and repeat if desired.
Planning on trying any of the stretches out this weekend? Comment below and let us know!
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