17 Jun Exercises For Tight Hips
Do your hips feel tight? Do you want to learn how to improve the mobility of your hips? The hip is one of the most active and mobile joints in the human body. Whether you perform activities such as walking, ambulating stairs, deadlifts, or playing sports, having adequate hip mobility is important to all! Hip mobility limitations have been associated with issues both upstream (at the low back) and downstream (at the knee). This article will educate you on exercises for tight hips and how to perform them correctly! We’ve also included a FREE program so you can begin performing prehab exercises today!
What Are Effective Exercises For Tight Hips?
Before diving into the exercises, it is imperative to understand the hip movement planes to further maximize your hip motion. Refer to the video above to better understand the motions that occur at the hip. The 3 motions at the hip include:
- Sagittal Plane Motions: Hip Moving Front <> Back (Hip Flexion <> Hip Extension)
- Frontal Plane Motions: Hip Moving Out <> In Across The Body (Hip Abduction <> Hip Adduction)
- Transverse Plane Motions: Hip Rotation Out <> Rotation In (Hip External Rotation <> Hip Internal Rotation)
Dynamic Exercises For Tight Hips
Do the hips influence movement below throughout the lower body, or do the hips influence movement above at the pelvis and spine? The answer is actually Both! The hips play a dominant role in movements across the entire body, which is why pathology of the hips can lead to much larger problems. In order to sustain a highly active lifestyle, it is critical to master exercises for your tight hips. If it is truly a mobility issue, the exercises below can help to improve your tight hips today!
World’s Greatest Stretch For Tight Hips
This exercise is the best bang for your buck. The world’s greatest stretch will help open up all motions of the hip. It will also help with mobility in other parts of the body too!
Half-Kneeling Dynamic Hip Flexor And Hamstring Stretch
Begin this exercise in a half-kneeling position with something soft underneath your knee. Tuck your tailbone, keep your low back flat and chest up, and shift your weight forward to get a stretch on the hip flexor. Then straighten your other knee, hinge at your hip with your chest up, and shift your weight backward to get a hamstring stretch. Repeat. The Side with the knee down is going to be the side you feel the hip flexor stretch on in front of your hip, and potentially even down into the front of your thigh. The opposite leg you will feel the hamstrings stretch behind your thigh.
Dynamic Knee Across Chest Stretch For The Hip
- HOW: Begin by lying face-up with one arm around the opposite knee. Pull your knee over towards the arm that is pulling it, while keeping your chest facing the ceiling. The more you bring your knee towards your chest and the closer towards the floor you pull your leg, the deeper the stretch. Slowly return back to the starting position and repeat.
- FEEL: You will feel a stretch on the outer hip region and potentially up towards your lower and middle back.
- COMPENSATION: Avoid allowing your body to rotate as you perform this motion, allow most of the motion here to come from your hip.
Hip Active Range Of Motion Exercises For Tight Hips
Follow up your dynamic mobility exercises with activation drills. Passive stretching yields passive results, in order for the body to maintain the newly afforded range of motion, you must activate the muscles in those positions. Activation drills will make the mobility gains stick!
Sample Hip Activation & Active Range Of Motion Exercises
This movement will take you through the entire motion of the hip – from hip flexion to abduction to extension, make sure to keep your trunk upright as best as you can for this exercise!
Begin this exercise by keeping your knee bent, if this is too easy you can straighten the knee out which will further challenge the hip by increasing the moment arm.
Note: If you cramp don’t be concerned, this is pretty common. Take a break and then get back at it. This will only get easier.
Standing Hip CAR
Start in a standing position, then lift one leg up and perform maximum hip flexion followed by abduction internal rotation, extension, and adduction. Reverse and repeat. See the video above for tips.
Why is this exercise helpful? Training end range hip motions, particularly flexion, is vital for any jumpers, cyclists, hurdlers, & sprinters. Performing end range hip activation is MUCH more challenging than it looks, begin with small movements, and work into a larger movement of your hip joint as your control improves.
If you are looking for even more exercises for tight hips and the ultimate hip solution, look no further than our safe and effective Hip [P]Rehab Program. This program can take you from rehabbing old aches and pains all the way to maximizing your athletic performance on the field or in the gym. Learn more by clicking HERE
Disclaimer – The content here is designed for information & education purposes only and is not intended for medical advice.