You may have tight hips if you sit for extended periods of time, experience a new workout, or stand for a lengthy duration. Regardless of the reason, your hips can be stretched in a variety of positions, including standing, seated, or lying. For a stretch to be effective, hold it for 30 to 60 seconds.
Standing
You can stretch the front of your hip --- your hip flexor --- with a standing stretch. A hip-flexor stretch begins with your right foot approximately three feet in front of your left. Perform the stretch by lifting your left heel, bending your left knee and then lowering your body until you feel the stretch in the front of your hip.
Chair
A figure-four stretch loosens the outside of your hips in a seated position. While sitting comfortably in a chair, you perform this stretch by placing your right foot onto your left thigh. Use caution to avoid placing your foot on your knee. To further stretch the hip, press your right knee toward the floor either on its own, or by placing your hands onto your right thigh and applying gentle downward pressure.
Lying
Pigeon pose, a face down yoga pose, will stretch the hip flexor of one leg while stretching the outside of your hip on the other leg. Pigeon pose begins on all fours. From this position, bend your right knee and place it near your right wrist, as your right foot moves into position underneath your left hip. This will begin to stretch the outside of your right hip. Your left hip flexor is stretched when you straighten your left leg onto the floor behind you and rest the top of the left foot on the floor. To further open your hips, place your elbows onto the floor and lower your chest until you feel the stretch.
Seated on Floor
A floor seated yoga pose --- cow face --- will open your hips. Begin by sitting on the floor with your legs crossed. From this position, slide your left foot to the outside of your right hip. Your right leg crosses over the left as you aim to bring your right foot to the outside of your left hip. To add the cow's ears to the pose, reach your right arm over your head and then allow your right hand to fall between your shoulder blades. Reach behind your back with your left hand and try to grasp hands together. To deepen the hip stretch, fold forward from the waist to bring your chest closer toward your legs.
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