5 Hip Stretches That Undo The Effects Of Sitting

Most of us are guilty of sitting down longer than we should. Whether itís at work, school or home, sitting for long can lead to serious health problems. You probably know the obvious repercussions like weight gain, but sitting can also tighten and weaken your hips.

If you think tight hips is not a big problem, think again. Weak or tight hip muscles cause bad posture, back pain and knee pain. So itís important to stretch your hips frequently.

Below are 5 stretches you can do every day to keep your hips flexible and strong.

1. Spiderman stretch

This stretch will also loosen your hamstrings.

How to perform: Get in the push up position, then step forward with your right foot until itís in line with your right hand. Keep the left foot planted in the starting position and then push the hips forward for 5 seconds. Do at least 5 reps for the right leg and then alternate legs.

2. Kneeling hip flexor stretch

This is one of the best stretches for beginners since it doesnít require much flexibility.

How to perform: Get in the lunge position and place the rear knee on a pad to avoid discomfort. Place your hands on the front knee. Now, straighten the rear hip by pushing the hips forward. Hold the stretch for 10 seconds and then switch legs.

3. Seated pigeon stretch

This stretch will improve your ability to squat deeper, jump higher and run faster. It also helps reduce lower back pain.

How to perform: Sit on the floor with knees bent and place palms on the floor behind the body. Place the ankle of the left foot on the right knee. Bring the right knee close to the chest to stretch the hips more. Hold that position for 5-10 seconds, then switch legs.

4. Deep squat to stand

This stretch requires you to be flexible enough to squat deep. It will stretch your hips and hamstrings

How to perform: Start in the deep squat position. Stick the chest out and keep the torso as upright as possible. Touch the toes of each foot. Then push the hips back and straighten the knees while still holding the toes. Rise until the legs are straight, then return to the starting position and repeat 10 times.

5. Frog stretch

The frog will do a great job stretching the hip adductors.

How to perform: Get in an all-fours position. Spread the knees as wide as possible. Slide the upper body forward and hold that position. Hold the stretch for 10 seconds and repeat several times.

Donít force range of motion when doing these stretches. Just advance slowly and stretch further as you gain flexibility.


mac C
mac C8 months ago

Thank you for always including videos! Good Stretches, I will try one or two.

Ellen J
Ellen J9 months ago

Thanks for these.

Crystal G
Crystal Gabout a year ago

Thank You. I'll try these.

Sonia M
Sonia Mabout a year ago

Good article thanks for sharing

John B
John B1 years ago

Thanks Brian for sharing the info and the video segment.

Melania Padilla
Melania P2 years ago

Thank you!

Sarah Hill
Sarah Hill2 years ago


M. M.
M. M2 years ago


Trish K.
Trish K2 years ago

I can only do two of those because the others require knees

Fi T.
Past Member 2 years ago

We are not made to sit