Top 4 Hip Stretches for Better Mobility
Tight hips can lead to more than just stiffness—they can throw off your posture, limit your movement, and even cause lower back pain. The good news? A few targeted hip-opening stretches can make a huge difference in your mobility, core strength, and how your whole body feels. Here are four powerful stretches designed to open up your hips from all angles—internal and external rotation, hip flexion, and extension.
1. 90/90 Hip Stretch (Internal & External Rotation)
How to Do It:
Sit on the floor with one leg in front of you bent at 90°, and the other leg behind you also bent at 90°.
Keep your chest tall and try to square your torso over the front shin.
Lean forward slowly, feeling the stretch deep in the hip of the front leg.
Hold for 30–60 seconds, then switch sides.
What It Helps: Improves both internal and external rotation of the hip. Great for reducing hip impingement and promoting smoother joint movement.
Bonus: Helps ease pressure on the lower back and improves posture during standing or walking.
2. Kneeling Hip Flexor Stretch (Hip Extension)
How to Do It:
Kneel on one knee (use a mat or cushion), with the other foot forward so you’re in a lunge position.
Tuck your pelvis slightly (posterior tilt) and squeeze your glutes.
Gently shift your weight forward without arching your back.
Hold for 30–45 seconds per side.
What It Helps: Stretches the hip flexors (like the psoas), which often get tight from prolonged sitting.
Bonus: Releasing tight hip flexors helps relieve lower back tension and improves your pelvic alignment—supporting better core stability.
3. Figure 4 Stretch (External Rotation)
How to Do It:
Lie on your back with both knees bent.
Cross your right ankle over your left knee.
Grab behind your left thigh and gently pull it toward your chest.
Hold for 30–60 seconds, then switch sides.
What It Helps: Targets the glutes and piriformis muscles, key for external rotation.
Bonus: Reducing tension in these areas can help ease sciatic-type pain and improve spinal alignment.
4. Deep Squat Hold (Hip Flexion & Mobility Integration)
How to Do It:
Stand with feet shoulder-width apart and toes slightly turned out.
Lower into a deep squat (as deep as you can go with good form), keeping heels down and chest up.
Use your elbows to gently push your knees apart.
Hold for 30–60 seconds.
What It Helps: Works hip flexion, ankle mobility, and strengthens core and back muscles.
Bonus: Builds hip stability while decompressing the lower spine—a win-win for mobility and lower back relief!
Need a Little Extra Help?
If you’ve given these a solid try and your hips are still cranky, stiff, or limiting your movement, we can help you take it to the next level. Whether you need targeted chiropractic adjustments, personalized rehab exercises, or just expert guidance—we’re here to help.
Book your appointment today and let’s unlock those hips!
