7 stretches for tight hips

Sep 12, 2017

Our bodies work in mysterious ways. In the instance of tight hips, you may find hip pain leads to back and knee pain, too.

What causes tight hips?

“There are a number of factors that can contribute to hip tightness,” said Gregor Wenig, a Marshfield Clinic Health System physical therapist. “Likely causes are a sedentary lifestyle or muscle imbalance.”

Sitting too much is detrimental to more than your hips. A sedentary lifestyle negatively impacts your overall health.

Muscle imbalance may come from strengthening specific areas of the body more than others.

“Many people forget to include hip strengthening or stretching into their fitness routines,” Wenig said.

How to fix tight hips

Exercise and stretches focused on your hip area – hip flexors and glutes – can help fix tight hips.

This article provides health information and is not intended to be medical advice. Talk with your provider before beginning a program of regular physical activity.

You should not experience any pain during the following stretches, only a pull or stretch. If you experience pain, you may have an underlying orthopedic condition. See your provider.

Download stretches

2 responses to “7 stretches for tight hips”

Donna K. Raubal

Sep 15, 2017

Three months ago I had a complete hip replacement at 80 years old. Due to a misdiagnosis I did not walk without help for six-months. I had done Gentle Yoga for nine years and credit the core strength I had with my ability to transfer from being wheel chair bound until I could walk again. My gait has not totally returned to normal and I am having a lot of lower back pain. Almost all of the exercises shown for tight hips incorporate moves, such as crossing legs that I was told I should never do again. Any suggestions?

Reply
1. Kirsten Shakal, Shine365 Editor
  
  Sep 18, 2017
  
  Hi, Donna. Please know this article provides health information and is not intended to be medical advice. Your provider can provide stretches specific to your medical history, or refer you to a physical therapist.
  
  I spoke with Gregor regarding your questions. He said total hip replacement patients are almost always instructed to avoid specific hip motions dependent upon the used surgical approach. Patients who have a history of hip replacement should talk to their provider before starting any type of hip stretching.
  
  I hope this helps, and thank you for reading Shine365. -Kirstie
  
  Reply