How to Release Tight Hips: Simple Strategies
When tension builds up in the hip flexors, you may experience a problem known as tight hips. Such tightness is very common when you spend hours in front of the computer. Long periods of limited physical activity can also cause issues.
Luckily, tightness in the hips can be alleviated in a few simple ways. Here are some of the best stretches and exercises, guaranteed to give you some relief.
How to Release Tight Hips: General Recommendations
Before getting to specific exercises, let’s discuss a few simple lifestyle choices that can reduce hip tightness.
For a start, do get up often and move. If your job demands hours of concentration, chances are that you don’t leave your work station too often. In that case, you’re likely to experience tight hips and other issues like back aches or muscle stiffness.
Massages also provide good opportunities. Any kind of massage can loosen the muscles and reduce tightness. You can even attempt a hip self-massage to experience almost immediate relief.
Finally, pay attention to how you sleep. Your body should be getting proper support during the night. A high quality mattress will relieve a lot of the tension that has concentrated in the muscles during the day. Consider getting a foam mattress as it can be super supportive and comfortable at the same time.
Tight Hip Exercises and Stretches
On top of the things mentioned above, you can do a few simple stretching exercises to reduce hip tension and tightness.
Knee Lift
Lie on the floor on your back with both legs extended. Your body should be relaxed. Move one knee up to the chest and use both hands to pull gently on it. Hold the stretch for a few seconds and release. Repeat on the other leg.
Chair Stand
This is a very simple and effective stretch you can do at the office.
Sit on a comfortable, ergonomic chair. Your posture is important – keep your back straight.
Cross your arms, placing a hand on the opposite shoulder. Lean forward, making sure your back is still straight. Get up slowly while holding your arms crossed. Sit back down. Repeat 10 times or as many as you need to feel hip tightness relief.
Pigeon Stretch
A very common yoga pose, the pigeon stretch can significantly improve hip flexor mobility.
Start from the tabletop position on your hands and knees. Bring your left knee forward and place it behind your palms. Your left ankle should be in front of your right hip. Straighten your right leg behind you. Gently use your hands to lower yourself to the ground and hold the position. Release gently and repeat on the other side.
Lying Hip Rotations
Lie on the floor on your back. Your knees should both be bent. Raise one leg and cross the ankle over the opposite knee. Rotate the hip in and out, gently pushing on it with a hand for some added resistance. Repeat on the other side.
You Don’t Have to Suffer – Change Your Routine Now
These are just a few of the simple exercises you can do to address tight hips. So many other stretches exist, as well. A few additional choices include the butterfly stretch, frog stretch, skating squats, lunges and the horizontal squat stretch.
Choose exercises that are manageable. If you haven’t exercises or stretched a lot before, your mobility will be limited. This is why you should postpone the introduction of complex yoga poses and stick to basics at first. Visit https://www.freshfithealth.com for more great info!
Luckily, tightness in the hips can be alleviated in a few simple ways. Here are some of the best stretches and exercises, guaranteed to give you some relief.
How to Release Tight Hips: General Recommendations
Before getting to specific exercises, let’s discuss a few simple lifestyle choices that can reduce hip tightness.
For a start, do get up often and move. If your job demands hours of concentration, chances are that you don’t leave your work station too often. In that case, you’re likely to experience tight hips and other issues like back aches or muscle stiffness.
Massages also provide good opportunities. Any kind of massage can loosen the muscles and reduce tightness. You can even attempt a hip self-massage to experience almost immediate relief.
Finally, pay attention to how you sleep. Your body should be getting proper support during the night. A high quality mattress will relieve a lot of the tension that has concentrated in the muscles during the day. Consider getting a foam mattress as it can be super supportive and comfortable at the same time.
Tight Hip Exercises and Stretches
On top of the things mentioned above, you can do a few simple stretching exercises to reduce hip tension and tightness.
Knee Lift
Lie on the floor on your back with both legs extended. Your body should be relaxed. Move one knee up to the chest and use both hands to pull gently on it. Hold the stretch for a few seconds and release. Repeat on the other leg.
Chair Stand
This is a very simple and effective stretch you can do at the office.
Sit on a comfortable, ergonomic chair. Your posture is important – keep your back straight.
Cross your arms, placing a hand on the opposite shoulder. Lean forward, making sure your back is still straight. Get up slowly while holding your arms crossed. Sit back down. Repeat 10 times or as many as you need to feel hip tightness relief.
Pigeon Stretch
A very common yoga pose, the pigeon stretch can significantly improve hip flexor mobility.
Start from the tabletop position on your hands and knees. Bring your left knee forward and place it behind your palms. Your left ankle should be in front of your right hip. Straighten your right leg behind you. Gently use your hands to lower yourself to the ground and hold the position. Release gently and repeat on the other side.
Lying Hip Rotations
Lie on the floor on your back. Your knees should both be bent. Raise one leg and cross the ankle over the opposite knee. Rotate the hip in and out, gently pushing on it with a hand for some added resistance. Repeat on the other side.
You Don’t Have to Suffer – Change Your Routine Now
These are just a few of the simple exercises you can do to address tight hips. So many other stretches exist, as well. A few additional choices include the butterfly stretch, frog stretch, skating squats, lunges and the horizontal squat stretch.
Choose exercises that are manageable. If you haven’t exercises or stretched a lot before, your mobility will be limited. This is why you should postpone the introduction of complex yoga poses and stick to basics at first. Visit https://www.freshfithealth.com for more great info!