The Best Stretches for Stiff, Tight Hips


The Cobra pose stretches the front body including chest, abdominis, and psoas muscles.
The Cobra pose stretches the front body including chest, abdominis, and psoas muscles.
Hip-opening stretches are essential for maintaining flexibility and mobility, especially given our modern sedentary lifestyles.

Incorporating these stretches into your routine can alleviate tightness, improve your range of motion, and even help release stored emotional tension.

Why Hip-Opening Stretches Matter

Prolonged sitting and lack of movement can cause tight hip flexors, which might lead to discomfort and reduced mobility. Regular hip-opening exercises can counteract these effects by increasing blood flow, enhancing flexibility, and reducing lower back pain. Moreover, there’s a belief in yoga that the hips store emotional stress, making these stretches beneficial for emotional release as well.

 Recommended Hip-Opening Stretches

Butterfly pose

1. Butterfly Stretch:

Sit with your feet together and knees bent out to the sides. Hold your feet and gently press your knees toward the ground for a deep inner thigh stretch. Hold for 1-2 minutes.

Pigeon Pose - yoga - hip stretch

2. Pigeon Pose:

Start in a plank position, bring one knee forward and place it behind your wrist, extending the opposite leg back. This pose deeply stretches the hip flexors and glutes. Hold for 1-2 minutes on each side.

3. Frog Pose:

Squat on the balls of your feet with heels together and your weight slightly forward, resting on your fingertips. Look forward. Inhale as you straighten your legs and lower your head towards your knees. Exhale as you come back into a squat looking forward.  Hold for 2-3 minutes.

Yoga squat

4. Yoga Squat (Malasana):

Stand with feet wider than hip-width apart and toes pointing out. Lower into a deep squat, bringing your palms together in front of your chest and using your elbows to press your knees out. Hold for 1-2 minutes

When to Incorporate These Stretches

  • Before Workouts: Loosening your hips before strength training can improve your performance and prevent injuries.
  • After Long Periods of Sitting: Stretching after sitting can prevent stiffness and maintain flexibility.
  • Post-Workout Cool Down: Incorporating hip stretches into your cool-down routine aids in recovery and reduces muscle soreness.
  • During Yoga Practice: Hip-opening poses are integral to yoga, helping balance the practice and enhance flexibility.

Emotional Benefits

The idea that hips store emotions is rooted in the connection between the psoas muscle and the adrenal glands, which produce stress hormones. Stretching the hips can potentially help release pent-up emotions, contributing to a sense of emotional lightness and well-being.



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