Relieve stiff hips in less than five minutes with this Pilates expert’s three stretches

If you sit a lot, you may develop aches in your lower body, but regular stretching can help

Group of people practicing yoga outdoors holding warrior two pose
(Image credit: SrdjanPav / Getty Images)
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Lou Mudge
By
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in Features

Because I write for a website, I spend most of my time at my desk, but working for Fit&Well has also taught me the value of stretching my hips after a long day of sitting.

When we spend too long seated, the hip flexor muscles can shorten, making them feel tight and stiff. The best way to combat this is through regular stretching and hip-strengthening exercises. Consistent stretching can increase flexibility and range of motion, reduce joint stiffness, and make everyday tasks feel easier.

Always on the lookout for more stretches, I asked Pilates expert Portia Page to share some of her favorite stretches that you can do after a long day in front of a screen. They can help open your hips, relax your thigh muscles, and help you to feel looser and more comfortable.

Portia Page
Portia Page

Portia has more than 30 years of experience in the fitness industry and has been a certified Pilates instructor for 20 years. She is a master instructor at Balanced Body, a manufacturer of Pilates equipment, and has a long list of certifications, including the NCPT with the National Pilates Certification Program, and certifications with the American Council of Exercise (ACE) and Athletics and Fitness Association of America (AFAA). She is also the author Pilates Illustrated.

Three stretches to relieve tight hips

1. Hamstring stretch

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Portia page hip stretch
(Image credit: Portia Page)
  • Lie on your back with your knees bent and feet flat on the floor.
  • Lift one leg, keeping your knee bent, so your thigh is vertical.
  • Straighten your leg, raising your foot to a height that's comfortable for you.
  • Bend your knee to lower under control.
  • Complete 4-6 reps.
  • Repeat on the other leg.

2. Hip flexor stretch

Portia page performs a hip flexor stretch

(Image credit: Portia Page)
  • Lie on your right side, with your right arm extended and your head resting on your right biceps.
  • Bend your left knee and reach your left hand behind you to take hold of your foot or ankle.
  • With your thighs in line, push your hips forward and feel the stretch in your thigh and hip flexor muscles.
  • Hold for 30-60 seconds.
  • Repeat on the other side.

3. Lateral hip stretch

Portia page performs a lateral hip stretch

(Image credit: Portia Page)
  • Lie on your back with your knees bent and feet flat on the floor.
  • Place your left ankle on your right knee and flex your left foot (lifting your toes in the direction of your knee).
  • Allow your left knee to fall gently to the left-hand side.
  • Lift your right knee to deepen the stretch in your left glute. You can either lift and lower your right knee for 4-6 reps, or lift and hold the stretch for 30-40 seconds.
  • Repeat on the other side.

Have a look through our round-up of the best yoga mats if you need something to support your practice

Lou Mudge
Lou Mudge
Fitness Writer

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health. 

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