Spent all day sitting on the couch? Loosen up your lower body with these three hip stretches

If you spend a lot of time sitting down, chances are you’ve got tight hip flexors. These muscles are found just below your hip bones and are forced into a contracted position whenever you sit. They can become progressively shorter if you’re in this position for long periods, which is why desk workers often struggle with tight hips.

I’m a trainer and I find that the vast majority of my clients have tight hip flexors, so I’ll often recommend these three stretches to improve their flexibility. You can do the moves every day and need minimal equipment to do them—I find a yoga mat is sufficient, but you might want to use a rolled-up towel for extra cushioning under your knees.

These stretches should also help you limber up after spending the festive period sitting on your couch. If you need a more comprehensive routine, try doing these hip stretches to undo the damage of sitting, or have a go at these hip-strengthening exercises.

Runner’s lunge

How To Do A Perfect Runner's Lunge - YouTube

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Sets: 1 Duration: 30 seconds each side

• Come to all fours, with your hands underneath your shoulders and knees underneath your hips.
• Step your right foot forward and place it on the mat directly under your shoulder. Your right knee should be at a right angle.
• Step your left foot behind you, planting your toes on the mat and straightening your leg.

Trainer tips: You should feel a stretch in the front hip area of your elongated leg. Increase the stretch by allowing your hip to sink towards the mat, keeping your spine in a neutral alignment.

Kneeling hip flexor stretch

Kneeling hip flexor stretch - YouTube

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Sets: 1 Duration: 30 seconds each side

• Kneel on the mat.
• Step your right foot forward so that your right leg is at a right angle.
• Keeping your spine neutral and posture tall, slowly shift your weight forward until you feel a stretch in the front of your left hip.

Trainer tips: Keep your torso tall and aligned over your pelvis while performing the move.

Kneeling hip flexor stretch with reach

Sets: 1 Duration: 30 seconds each side

• Kneel on the mat again and step your right foot forward, so your knee forms a right angle.
• Shift your weight forward until you feel a stretch in the front of your left hip.
• Elongate your left arm and reach toward the ceiling.
• Slowly bend your torso towards the right, reaching your left hand in the same direction. Scroll to the end of the video above to see a visual demonstration.

Trainer tips: If your hip flexors are incredibly tight, it may be too painful to add the “reach” in this stretch. Practice the kneeling hip flexor stretch without until you’ve improved your mobility and range of motion.

Shop yoga mats

Using a mat for these stretches will cushion your knee joints and provide a better grip. The below options are all taken from our guide to the best yoga mats, so they have the official thumbs-up from our testers.