How to release tight hips? Follow these 5 hip exercises

A stiff hip joint can be really painful. Tight hips caused by sitting at a desk most of the day or intense training can lead to discomfort and reduced mobility. Luckily, there are exercises that can help reduce this discomfort and increase your flexibility. Here are some effective exercises to release tight hip joints, restore range of motion, and make your body feel more comfortable.

What should I do to release a stiff waist?

Professional bodybuilder Chitalesh Kongalampilly Natesan, aka “The Indian Monster,” believes that incorporating hip exercises into your regular routine can have a transformative impact on your overall health and reduce stiffness in your lower back. He tells Healthshot that it can relieve stress and tension.

Here are five exercises to release tight hip joints and reduce stiffness.

1. Hip flexor stretch

Sitting for long periods of time can make your hip flexors tight. Performing this stretch regularly will improve the flexibility of your hip flexors and reduce the discomfort caused by sitting for long periods of time. Here’s how to do it:

• Kneel on the floor with your knees hip-width apart.
• Step your right foot forward and bend your left knee to a 90-degree angle while keeping your left knee on the ground.
• Push your hips forward slightly and feel a stretch in the front of your left hip.
• Hold the stretch for 20-30 seconds, then switch to the other side.

2. Groot bridge

The glute bridge is a simple yet powerful exercise for strengthening your lower back, hips, and glutes. Strengthens the posterior chain muscles and reduces back pain while improving hip mobility. To run groot bridge:

• Lie on your back with your knees bent, feet hip-width apart and flat on the floor.
• Place your arms beside your body, palms facing down.
• Squeeze your core and press your heels to lift your hips off the ground, forming a straight line from your shoulders to your knees.
• Tighten your glutes at the top of the movement.
• Lower your hips to the ground and repeat for 1 set of 10 to 15 repetitions.

3. Fire hydrant

The fire hydrant is a fun and effective exercise that targets the hip abductors and outer thighs. Not only does it help reduce tightness in your hip joints, it also helps to tone and strengthen the muscles around your lower back. Here’s how:

• Start on your hands and knees in a tabletop position.
• Engaging your core, lift your right leg to the side, keeping your knee bent at a 90-degree angle.
• Pause for a moment at the top of the movement and feel your lower back burning.
• Bring your leg back up and repeat 10-15 times on each side.

4. Pigeon Pose

Pigeon Pose is a yoga stretch that targets the hip flexors, external rotators, and glutes. This pose is a great exercise to release tension in your lower back and can help relieve stress and stiffness. Here’s how:

• Start in a plank position.
• Bring your right knee forward and place it behind your right wrist.
• Extend your left leg straight back, keeping your hips square.
• Lower your upper body toward the floor and place it on your forearms or forehead.
• Hold the pose for 30 seconds to 1 minute, then switch to the other side.

5. Lateral leg raise

Lateral leg raises are a simple and effective way to target the hip abductors and outer thighs. Incorporating lateral leg raises into your routine can strengthen the muscles around the hip joint, reducing stiffness and improving overall hip stability. To do this, follow these steps:

• Lie on your side with your legs straight on top of each other.
• Place your bottom arm under your head for support and your top hand on your hip.
• Keeping your top leg straight, lift it as high as you can.
• Come back down and repeat 10-15 times on each side.

“These hip exercises are best incorporated into a regular fitness plan, and the recommended frequency is two to three times a week,” says Chitalesh. A good warm-up is recommended. It’s important to pay attention and listen to your body, especially for those new to these habits. Over time, you can expect a noticeable improvement in hip mobility, less stiffness, and an overall feeling of relaxation. “