Experts Recommend the Top Stretches for Tight Hips

Tight hips can be a real pain, literally. From difficulty walking to nighttime achiness, the persistence of tight hips can make everyday activities a challenge. But fear not, there is hope for those suffering from chronically tight hips.

Physical therapists Grayson Wickham, PT, DPT, and Hilary Granat, PT, DPT, have shared their expertise on what causes tight hips and how to effectively loosen them up with the best stretches. Tight hips can be caused by limited range of motion, pain in the hip area, or even back pain. The body adapts to the positions and postures we spend the most time in, often resulting in tight and weak hip flexors and hamstrings.

To combat tight hips, Wickham recommends active stretching over passive stretching. By contracting the target muscle once it’s maximally stretched, you can prove to your nervous system that you are stable in that position. Self-myofascial release, such as foam rolling, can also help decrease muscle tone in trigger points.

The best stretches for tight hips include quad muscle and fascia release, glute muscle and fascia release, active 90-90 stretch, active hamstring stretch, active adductor stretch, and active hip flexor stretch. By incorporating these stretches into your routine, you can improve hip mobility and alleviate pain and tightness.

To prevent tight hips in the future, it’s important to maintain a regular mobility and active stretching practice. Spending at least 10 minutes on active stretching three times a week, focusing on the hips, can help keep you limber and prevent tightness. Additionally, staying active, avoiding prolonged static positions, and adding variety to your movements can all contribute to healthier, looser hips.