Inactivity, sitting, and lack of stretching can cause tight hips. Regular stretching reduces tightness and improves hip mobility. These eight hip exercises ease tightness:
1. Hip Flexor Stretch
The opposite foot should be flat on the floor with the knee bent 90 degrees.
Lean forward gently with your back straight until the kneeling leg's front hip and thigh stretch.
Switch sides after 30 seconds.
2. Pigeon Pose
From plank, bring one leg forward and place it near the other wrist.
Straighten the second leg behind you, keeping hips square.
Lower your upper body to the floor, stretching the front leg hip.
Switch sides after 30 seconds.
3. Butterfly Stretch
Put your feet together and knees bent outward on the floor.
Hold onto your feet or ankles and gently press your knees to the floor, stretching your inner thighs and hips.
4. Seated Forward Bend
Sit on the floor with legs straight ahead.
Lower your torso towards your thighs with your arms front and hips hinged.
Relax into the hamstring and hip stretch while holding onto your shins, ankles, or feet.
5. Figure Four Stretch
Lay on your back with knees bent and feet flat.
Cross one ankle over the other knee to form a "4".
Put your hands behind the bottom leg's thigh and draw it to your chest.
Switch sides after 30 seconds.
6. Low Lunge Stretch
Take a lunge with one foot forward and the rear knee down.
Keep the front knee over the ankle and sink your hips forward to stretch the back leg hip flexors.
Switch sides after 30 seconds.
7. Happy Baby Pose
On your back, bring both knees to your chest.
Grab the outside corners of your feet and slowly pull your knees to the floor besides your chest, stretching your hips and groyne.
8. Child's Pose
Sit on your heels and kneel.
Lower your body forward, extend your arms, and place your forehead on the floor.
Sit bones should stay on heels while stretching arms forward to gently stretch hips and lower back.