Sitting at desk or on a couch for hours at a time can decrease your hip flexibility. Poor hip flexibility can limit your range of motion while walking, running, playing sports or doing chores around the house. Poor hip flexibility may also lead to pain or injuries in your lower body. To maintain or increase your hip flexibility, you can perform some hip stretches a few times each week.
Kneeling Hip-Flexor Stretch
According to the American Council on Exercise, the kneeling hip-flexor stretch primarily stretches the hip flexors, rectus abdominis, quadriceps and obliques. Kneel on the floor and place your right knee on the floor. Position your right knee under your right hip. Put your left leg out in front of you with your left foot flat on the floor. Align your left knee directly over your left ankle. Place your hands on top of your left thigh and lean forward into your left hip. Hold this stretch for about 30 seconds and perform at least two repetitions before switching legs.
Seated March
The American Heart Association suggests performing a seated march to increase your hip flexibility. Sit in a chair with your back straight and head up. Place your feet flat on the floor about shoulders-width apart. Raise your left knee as high as you can without changing your back posture. Return your left foot to the floor and then lift your right knee. Lift each knee eight times. You can practice this stretch at home or while sitting at your desk at work.
Seated Side-of-Hip Stretch
To increase your hip flexibility, the Women's Heart Foundation recommends sitting on the floor and stretching the sides of your hips. Sit on the floor with your legs straight out in front. Bend your left leg and lift your left foot over your right leg. Place your left foot just outside your right knee. Turn your upper body to your left and put your right elbow on the outside of your left knee. Put your left hand flat on the floor behind you as you perform this stretch. Hold this stretch for about 15 seconds and then repeat it on the other side by switching legs and turning to your right.
Leg Swings
You can also stretch your hips while standing. Standing leg swings can effectively stretch your hip flexors. Stand up straight and hold on to a wall at your right side with your right hand. Without locking your knee, swing your right leg forward and backward. Depending on your flexibility, you can gradually increase the range of motion of the leg swings. Perform 10 leg swings with your right leg before turning around and performing 10 swings with your left leg. Remember to look straight ahead and keep your pelvis still while practicing this stretch.
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