I'm a serial sitter — but these 4 simple hip stretches have gone a long way to ease tension and tightness

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Find freedom in your hips in under five minutes

a woman sitting on a mat doing the butterfly pose
(Image credit: Shutterstock)

If I had to guess, I’d say that I spend at least a third of my day sitting. As a desk worker who logs on first thing and spends at least eight hours (if not more) tapping away behind my screen, it probably comes as no surprise. But all this sedentary behaviour can wreak havoc on my hips.

That’s because spending too much time in a static position can cause your hip muscles to shorten and tighten. And when this happens, it can lead to hip stiffness and/or tightness and tension felt around your lower back, spine, and hips.

What are the four seated stretches for unlocking your hips?

5 Stretches to Unlock Tight Hips (Beginner to Advanced) #hipstretch - YouTube 5 Stretches to Unlock Tight Hips (Beginner to Advanced) #hipstretch - YouTube
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Stretching doesn’t have to be complicated. In fact, many of the moves that Vigue suggests ticking off daily, you will probably complete on the regular anyway.

That’s because the four stretches include:

  • Sitting cross-legged: just remember, to complete this stretch on both sides, you’ll need to cross your right leg over your left and vice versa.
  • Butterfly pose: this involves pressing the soles of your feet together and gently pressing your knees towards the ground so they drop down on both sides. You’ll essentially be creating a diamond shape with your legs. Vigue says you can add an upper body twist too, if that feels good.
  • Tortoise pose: there are different levels to this stretch, but Vigue recommends beginners start with the soles of their feet together (like in butterfly pose) and then gradually start sliding their hands underneath their legs, hinging forward.
  • Fire log: starting in a cross-legged position, the idea is to stack the opposite ankle on top of the opposite leg, aligning your shins so they are parallel. If it feels OK, you can move from side to side in the position, forward or back, or just sit still and enjoy the relief this move can bring.

How do you loosen tight hips?

Research has confirmed that stretching can be an effective way to reduce muscle tightness. And I concur after trying out the hip-hacking stretches listed above. But the real question is whether you should perform static stretches over dynamic stretches?

Static stretches refer to moves where you hold your body in one position for a prolonged period of time. Dynamic stretches involve moving your muscles and joints through their full range of motion, rather than holding one position.

Each has its place in any movement routine, as the latter can help you warm up your muscles, elevate your heart rate, and give your mobility a boost before activity. While the former can help you cool down or relax tight muscles.

That said, a 2019 study, published in the Journal of Sports Science & Medicine, which looked at the effects of dynamic stretching and the range of motion (ROM) in the hip joint in the elderly, concluded that this particular type of stretching can “effectively improve” degree of movement in the joint, and it provided a sustained effect for over 60 minutes.

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Becks Shepherd
Becks Shepherd

Becks is a lifestyle journalist who specializes in writing about wellness and home products, from mattresses to weighted blankets and cooling comforters. She has tested a number of mattresses for Tom's Guide, putting them through their paces to see if they stand up to the brand's claims, and offering recommendations as to the type of sleeper they will (and won't) suit. 

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