28/08/2026
Hip Stretches Explained
Hips tighten from sitting, standing, or exercise—stretches improve mobility, ease back/leg strain, and help posture. Hips have 4 main muscle groups: flexors (front), extensors/glutes (back), abductors (outer), adductors/inner thighs.
✅ Core Rules
• Hold: 20–30 seconds (static, no bouncing)
• Breathing: Slow/deep—never hold breath
• Feeling: Mild tension only—no sharp pain
• Frequency: Daily ideal; warm up briefly first
🧘 Essential Hip Stretches (Step-by-Step)
1️⃣ Kneeling Hip Flexor Stretch (Front Hips)
Why: Counteracts long sitting; lengthens iliopsoas/quads
• How: Half-kneel—front foot flat, back knee on pad. Tuck tailbone, lift chest, shift hips gently forward until front hip stretches.
• Hold 30 sec × each side.
2️⃣ Knee-to-Chest / Glute Stretch (Back/Buttock)
Why: Eases lower back & glute tension
• How: Lie on back—one leg straight, other bent. Hug knee gently toward chest; keep lower back down.
• Hold 30–60 sec × side.
3️⃣ Butterfly / Adductor Stretch (Inner Hips/Thighs)
Why: Opens groin & improves side mobility
• How: Sit—soles together, knees out. Hold feet; straight back—lean forward gently, use elbows to guide knees down lightly.
• Hold 30+ sec.
4️⃣ Figure-Four / Supine Piriformis (Deep Hip/Glute)
Why: Targets deep rotators; helps sciatic-like tightness
• How: Lie back—knees bent, feet flat. Cross right ankle over left knee. Grasp behind left thigh & pull toward chest.
• Hold 30–45 sec × side.
5️⃣ Standing Side Hip Stretch (Outer Hip/ITB)
Why: Relieves outer hip & thigh tension
• How: Stand—one leg behind the other. Lean hips toward wall/support; keep torso upright.
• Hold 30 sec × side.
💡 Quick Tips
• Common mistake: Arching lower back—keep core engaged, torso upright
• Beginners: Use cushions/towels under knees or for support
• Consistency > intensity: Better daily gentle than occasional hard
Always check with a health professional before starting a stretching routine
https://anna-guthrie-osteopathic-clinic.uk1.cliniko.com/bookings
