Tight hips can be uncomfortable and limit your mobility, but incorporating a hip mobility routine into your day can make a huge difference. If you experience hip discomfort, stiffness, or limited range of motion, a simple daily stretch can help improve hip flexibility and ease tension.
I personally struggle with tight hip flexors and restricted mobility, particularly in the sides of my hips. To tackle this, I decided to add a five-minute hip flexibility stretch into my routine. The best part? You can do it before even getting out of bed!
To ensure I was doing it correctly, I spoke with Calum Fraser, a physiotherapist and CEO of Advantage Physiotherapy. According to Fraser, “A reclined hip stretch, also known as the reclined pigeon pose, is a fantastic way to improve hip flexibility and relieve tightness.”
He also explained that tight hips can cause discomfort, reduced range of motion, and difficulty with daily activities like climbing stairs or prolonged sitting. If this sounds familiar, adding a hip-opening stretch to your routine might be exactly what you need.
How to Do a Reclined Hip Stretch
Follow these hip flexibility routine steps from Fraser to perform the stretch correctly:
- Lie on your back with your knees bent and feet flat on the floor (or bed).
- Cross your right ankle over your left knee to form a triangle.
- Gently pull your legs toward your body while lifting your left foot. Wrap your hands around your left thigh or use a yoga strap for extra support and a deeper stretch.
- Hold for 20-30 seconds, then switch legs.
My Results After 2 Weeks of This Hip Flexibility Routine
The goal of a hip flexibility routine is to loosen tight hips, improve flexibility, and reduce discomfort. After just five minutes a day, I saw noticeable improvements in my hip flexibility and overall mobility.
1. My Hips Felt Looser
Before starting this hip flexibility stretch, I didn’t realize how much tension I carried in my hips, even while sitting. After a few days, I noticed my muscles felt more relaxed, and I became aware of how much discomfort I had been experiencing before.
2. Walking Uphill Became Easier
I live in a city with steep hills, and tight hips always made uphill walking uncomfortable. However, after incorporating this hip flexibility routine, I experienced less strain and noticed my quads and calves working more efficiently instead of overloading my hips.
3. I Could Deep Squat More Comfortably
As a gardener, I spend a lot of time in a deep squat while tending to my plants. Normally, I would feel an ache in my hips after a few minutes, forcing me to adjust my position or stand up. After consistently practicing this hip-opening stretch, I found I could maintain the deep squat position much longer without discomfort.
Final Thoughts: Improve Hip Flexibility with This Simple 5-Minute Routine
If you’re dealing with tight hips, discomfort, or reduced mobility, adding this 5-minute hip flexibility stretch to your routine can increase flexibility and ease tension. While this is one of the best hip stretches, it’s important to also incorporate hip-strengthening exercises for long-term support.
Looking for extra comfort during your hip-opening exercises? Check out our guide to the best yoga mats for extra support during your flexibility routine.
