Tight hips? 3 exercises to help

The average modern-day lifestyle is very sedentary. We are often sitting on our commute, while at work, and when relaxing in the evening.  Sedentary lifestyles are closely associated with a range of health risks, including cardiovascular disease, diabetes, and obesity.

Another negative consequence of leading a sedentary lifestyle is muscle tightness. Although not nearly as serious as the above health risks, muscle tightness is uncomfortable and can become a barrier to embracing an active lifestyle.  It’s hard to convince yourself to exercise when you are already sore!

Prolonged sitting can cause the muscles around your hips to become tight and stiff. Your hip flexors can begin to ache and may even start to get weaker over the years. So, what can you do to tackle tight hips? Here are three exercises to try.

Kneeling Hip Flexor Stretch

To do the kneeling hip flexor stretch, follow these steps:

1. Kneel down on one knee and place your opposite foot flat on the floor, with your knee bent at a 90-degree angle.
2. Slowly drive your hips forward until you feel a slight stretch in the front of your hip. Keep your chest up and your neck neutral.
3. Hold the position for 20-30 seconds and repeat on the other side of your body.

Pigeon Stretch

To do the pigeon stretch, follow the steps below:

1. Kneel on the floor and sit back so that your thighs are resting on your feet.
2. Bend one knee and bring it slightly in front of your torso. Your other leg should be extended behind you.
3. Lean over the bent knee to bring your torso to the floor.
4. Hold the position for 20-30 seconds before repeating on the other side.

Spiderman Stretch

Here’s how to do the Spiderman Stretch:

1. Get into the push-up position.
2. Step one leg forward, bringing your foot outside of your hand.
3. Lean forward to stretch the hips and hold the position for 10-15 seconds.
4. Repeat on the other leg.