Loosen Up Those Tight Hips


How many of you spend most of your workday sitting at a desk? Or maybe you spend most of your days “less active” than you’d like to be?

If you do, I’m sure you’re familiar with that feeling you get after you finally stand up and start moving around a little bit… Tightness. Soreness. And it’s mostly IN YOUR HIPS.

Well, it’s no coincidence, because prolonged sitting constricts your flexors way more than they’re supposed to be, leading to compression and immobility in your hips.

how to relieve hip pain

But unfortunately, discomfort in the hip area isn’t the only effect problem you need to worry about at this point—because your hips connect to your lower back and as a result hip pain quickly becomes lower back pain!

Tight hips are a pain in the butt… But they don’t have to be for long! This article will help you understand your hip anatomy, give you easy exercises you can do to get and keep them loose, and even give you a secret weapon at the end to get rid of hip discomfort once and for all.

Let’s get started!

Your Hip Anatomy

Some people call your pelvis the body’s Grand Central Station, because many different muscles, tendons, nerves, and other body parts attach to or pass through it. Your hip joints are the most important for our purposes here. Several key parts of your hip are housed in or attach to your pelvis:

how to relieve hip soreness

Hip flexors are longish muscles that run from your spine to your thighs. These muscles work to pull your legs toward your chest, but when they remained in a tightened position for too long they pull the front of your pelvis down, which creates a strain on your lower back (and that pain that millions of Americans are familiar with).

Hamstrings are located at the back of your thighs, and they move from hips to knees. They work to help bend your knees and straighten your hip joints.

Adductors are muscles in the inner part of your thigh. They squeeze your legs together and cause tightness and a feeling of limited mobility if you step sideways.

Glutes are the muscles that make up your rear end, and they too help to elongate and straighten your hips and raise your legs out sideways with the help if the adductors.

You should focus on all these when doing hip stretches if you want to get rid of the tight feeling and keep everything in working order.

Six Hip Exercises

Now, I’m going to give you six different stretches you can do to create and maintain loose, unconstructed mobility in your hip area. I will explain how to do them and which muscles they focus on.


  • Lie on your belly. Your legs must be straight and your arms should be extended on either side, making a T-shape. Keep your palms facing down.
  • While your right leg remains straight, raise your left, behind the knee, and cross your left foot behind your right, continuing upward till you reach your right hand.
  • Attempt to tap your right hand with your left foot. Return to the starting position.
  • Continue for thirty seconds, then repeat the process for your right side.

This stretch focuses on your quads and hip flexors, and will also activate your glutes.

Figure Four

  • Lie on your back.
  • Cross your left foot over your right quad, and bend your right knee.
  • Hold the back of your right leg and gently pull it toward your chest.
  • When you feel a comfortable stretch, hold there.
  • Switch sides and repeat.

This stretches hips, glutes, lower back, and hamstrings.

Inner Thigh Stretch

• Sit on the floor with your left leg straight, your right knee bent and your right foot flat on the floor.

• Loop a strap around the arch of your left foot, and lie back as you raise your left leg straight overhead. This is your starting position.

• Lower your right knee outward toward the floor as far as you can, as if performing a half-butterfly stretch.

• Holding the ends of the strap in your left hand, pull it back until you feel a deep stretch in the back of your left thigh and, keeping your left leg straight, slowly lower it out to the left as far as possible.

• Place your right hand on the inside of your right knee and gently press it downward toward the floor, holding for 30 seconds.

• Slowly bring your left leg and right knee back to the starting position, and repeat the entire sequence on your other side.

This stretch lengthens your adductors and hamstrings. Here’s a video showing a few different inner thigh stretches:


  • Lie on your back with both legs extended.
  • Pull your right knee into your chest, while keeping the left leg straight and your lower back pressed into the floor.
  • Hold for 30 seconds to 2 minutes.
  • Repeat on the other leg.

This stretches your lower back, hips, and hamstrings.

World’s Greatest

  • Start in a deep lunge with your right foot forward, your left knee and top of your left foot on the floor behind you, and your palms about hip-distance apart on the floor inside your right foot.
  • Keeping your back flat and both arms straight, lift your right hand up toward the ceiling as high as you can, twisting your torso into your right knee.
  • Hold for 10 seconds, then return your right hand to the floor.
  • Maintaining the same position in your lower body, lift your left arm up toward the ceiling in the same manner.
  • Hold for 10 seconds, then slowly return your left hand to the floor.
  • Switch sides, and repeat the sequence.

This lengthens your adductors, hip flexors, chest, and rib cage.


  • Lie on your left side with your head resting on your arm.
  • Bend your right knee and hip up toward your chest as far as you can, and let it drop to the floor.
  • Bend your left knee and grab your left foot (use a strap if you can’t reach it) with your right hand.
  • Make sure your leg and torso remain in a straight line as you gently bring your top shoulder blade toward the floor.
  • For more of a spinal twist, turn your head to look over your right shoulder.

This focuses on your quads, glutes, obliques, hips, and back.

Conclusion… And Your Secret Weapon

That’s it!

Those six stretches, if done consistently, will not only help eliminate your lower back pain and hip tightness but will also help you move towards a healthier, more flexible, enjoyable life.

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Here’s to a healthier, more mobile, freer lifestyle that has you looking and feeling your best!