More than just a source of physical strain, tight hips can store unexpressed emotions and tension.
The need-to-knows:
What does it really mean to kick off the hips?
Tight or weak hip flexors can lead to a host of problems, says personal trainerJason Williams, NASM-CPT.
In addition to lower back pain and posture issues, tight hips can limit lower body movement.
To do it, you’ll need targeted exercises that address the hip flexors and surrounding muscles.
(We’ve got 14 below!)
Summary
What causes tight hips?
Hip opening stretches for beginners
Ready to open up those hips?
How-To:Sit with the soles of your feet together, knees bent out to sides.
Hold your feet with your hands and gently press your knees down towards the floor.
Lean forward slightly for a deeper stretch.
Duration:Hold for 1-2 minutes.
How-To:Lay on your back or sit with your arms behind your back.
Bring your right ankle over your left thigh/knee.
Pull the left leg in towards you.
Hold or rock from side to side for 30 seconds.
Duration:Hold each side for 30 seconds.
How-To:Start in a tabletop position, then slide one knee forward towards your hand.
Extend the opposite leg behind you, keeping your hips square to the ground.
Stay upright for this modified version.
Duration:Hold for 1-2 minutes on each side.
How-To:Sit on a chair and cross one ankle over the opposite knee.
Keep your spine straight as you lean forward, increasing the stretch in your hip.
Duration:Hold for 30-60 seconds on each side.
Use it in a sequence here.
How-To:Lie on your back with knees bent.
Use your hands to gently push your knees down towards the ground.
If you feel any strain, elevate your legs by placing a pillow underneath each knee.
Duration:Hold for 30 seconds each side.
How-To:From a plank position, step one foot outside your hand, keeping your back leg straight.
It encourages better posture and balance through the gentle opening of the hips.
How-To:Stand tall and shift your weight onto one foot.
Duration:Hold for 30 seconds to 1 minute on each side.
How-To:Sit with your knees stacked, one on top of the other, feet by your sides.
Lean forward to intensify the stretch in your hips.
How-To:Lie on your stomach, propping yourself up on your elbows.
Bend one knee and bring it towards the same-side shoulder, keeping the other leg straight.
How-To:Lie on your back.
Bring your knees towards your chest.
Grab the outside edges of your feet with your hands, opening your knees wider than your torso.
Gently pull your knees towards the ground, keeping your back pressed to the floor.
Lower your hips to the ground and lean forward for a deep stretch.
Duration:Hold for 2-3 minutes on each side.
How-To:Start on all fours, gradually widen your knees until you feel a deep stretch.
Keep your ankles in line with your knees, lower down to your forearms.
Duration:Hold for 2-3 minutes.
How-To:Stand with feet wider than hip-width apart, toes pointing out.
Lower into a deep squat, bringing your palms together in front of your chest.
Use your elbows to gently press your knees out.
The concept that hips can store emotions is fascinating.
Some say it’s due to the hip’s centralized location.
Think of hip opening exercises like stretching.
The mindbodygreen POV
In an increasingly sedentary and stressed society, hip-opening stretches can be extremely helpful.
Any form of recent injury to the hips should be monitored by a professional.
Frequently Asked Questions
How do you open your hips for emotional release?
How long does it take to open hips?
What is hip opening good for?
The takeaway
Our hips are pivotal to movement and intricately connected to our emotional state.
Often, stiffness in our hips can stem from prolonged sitting or subconsciously clinging to stress and challenging emotions.
