Ease hip tension and improve flexibility with expert-recommended stretches for tight hips.
Here’s how to do them.
Is it walking like the Tin Man?
The extra effort required to fully transition from a seated to a standing position?
If this sounds all too familiar, rest assured: You dont have to live with chronically tight hips.
Chances are, you just need to swap your go-tohip stretchesfor more effective ones.
Or, you better improve your technique.
So, if youre still doing the same warmup you learned from your J.V.
track coach, keep reading.
Heres what you oughta know.
What causes tight hips in the first place?
Tight hips can manifest in a few different ways, Granat says.
physical therapist and founder of Movement Vault
Wickham explains that tightness in any muscle is typically physical, neurological, or a combination of both.
It will also guard you against your own weakness and instability.
In other words, tight hips are your bodys way of pumping the brakes whenever potential danger lies ahead.
Wickham strongly recommendsactive stretchingover passive stretching.
Active stretching is different in that it requires you to contract the target muscle once youve maximally stretched it.
Self-myofascial release (akafoam rolling) works similarly.
Applying pressure to these areas sends feedback to the nervous system, causing it to decrease muscle tone.
A muscle that is weak can feel tight when there is a lack of motor control and strength.
Quad muscle and fascia release
2.
Glute muscle and fascia release
3.
Active 90-90 stretch
4.
Active hamstring stretch
5.
Active adductor stretch
6.
Wickham recommends that everyone spend at least 10 minutes on active stretching three times a week.
These sessions should include every major muscle group, including your hips.
Stay active and avoid prolonged static positions, Granat advises.
Take breaks from sitting and maintain good posture to avoid placing excessive strain on the hips.
And whether youre sitting, standing, or moving, add variety.
Switch up your postures as much as you could throughout the day, Wickham says.
If youre sitting in a chair, vary the position of your legs.
Cross one leg, cross the other leg, have both legs out, he says.
FAQ
1.
How long does it take to stretch tight hips?
Can walking release tight hips?
Yes, but walking alone isnt enough, Granat says.
I always say, Motion is lotion.
However, its important to complement walking with specific hip-strengthening and stretching exercises.
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