All of my regular readers are aware that I’ve been complaining about having tight hips for the last year now. Funny thing, when I actually focused on stretching my tight hips, I started to feel much better. Amazing how that happens huh? Whether you are having tight hips from running, cycling or sitting for long periods of time, there are steps you can take to alleviate some of your discomfort. These are my favorite 7 effective stretches that have made a huge difference for me.
7 Effective Stretches that make a huge difference
Many of these stretches are found in yoga classes but you do not have to be a yogi to practice and benefit from them. I have been doing about 15 minutes of day of hip focused stretches and have found these to be the best hip stretches. They can make a world of difference.
Try these 7 hip stretches for runners that get right into the meat of the hips.
Reclined Bound Angle-Lay on your back with the soles of your feet touching. Knees splayed out to the side. Relax your legs and let your body sink into the stretch. Hold for at least one minute. You can support your legs with a yoga block, blanket, or small pillow.
Seated Figure 4 Stretch– my most favorite of all! While you can also do this lying or standing, I find it the most effective while sitting. I use my hand to apply gentle pressure right above my knee which gives me an immediate feeling of my hips opening. I do both sides even if only one is tight.
Kneeling hip flexor stretch- Another one of my go to’s. Extending your arms overhead and/or leaning to the opposite side intensify this stretch.
90/90 stretch– Another very effective stretch! I have been doing this one while watching tv for a few minutes on each side. Again, use a rolled up towel for more support if needed.
[You may also like I did yoga for hips for 2 weeks, here’s what happened]
Frog Stretch from a squat-Another one I love/hate but always feels so good. This youtube clip has a fantastic demo.
[Also see 5 minute Hip and glute activation for runners and cyclists]
The Yogi squat- When I first started working on my hip flexibility last month, I could barely do this without pain. Now, I am so much more comfortable in this position and I am able to relax and sink into it. Here is a simple form demo.
Foam Rolling-Last but not least. Foam rolling my hips, hamstrings, and quads both pre and post run have made a world of difference for me.
Taking just a few minutes a day to focus specifically on stretching my hips has been like night and day. If you are having hip tightness from running, cycling or sitting, I hope these 7 Effective Stretches make all the difference for you as well. Tell me, which of these stretches do you do regularly? Any others for me?
Thanks for helping to make the Runners’ Roundup a huge success by visiting all of the hosts: Laura, Me, Debbie, Jen, Lisa
This post has come just at the right time, Deborah. I have finished my two week hip-opening yoga session with Sytera which was awesome.
But then I was wondering how I could keep it up. These 7 stretches are great. I have just adjusted my sitting position to the seated figure 4 stretch!
I am so glad you enjoyed the yoga series. I think I am going to sign up to do the next one too. the sitting figure 4 is my go to. I actually do it before and after running and cycling. It just feels so good!
These are all great hip stretches! I also like the couch stretch for opening up the quads and hip flexors. I need to be more consistent about stretching my hips!
I feel so much better when I make a conscious effort to do them often
I do reclined cobblers pose at night when I’m lying in bed, reading, lol! That seated figure four pose is one of my favorites and I do it during the day at work. I still don’t stretch my hips enough, tho.
the seated figure 4 is my favorite and I do it before and after running. It just feels so good!
I love all these moves! Oddly, my right hip is (and has always been) tighter than my left one. I do need to be more consistent in stretching my hips…I have kind of slacked off these past two months (with no running happening).
That’s the perfect time to pay more attention to them and get into a stretch routine! (Just saying 🙂 )
Reading this is ON TIME! My back and hips have been hurting but I realize stretching helps a great deal…I need to incorporate some of these stretches into my routine
stretching for just a few minutes makes a world of difference for me! Hope these give you some ideas that work for you too
I am all about any variation of pigeon or threading the needle! That figure 4 is a really great one!
It’s my current favorite
Yup. That’s me. My chiro told me my SI joint pain was caused by tight hips.
I know what to do. I just need to do it.
Thanks for the reminder
honestly these types of stretches have made a huge difference the past few months for me.
Great break down! I’m so into stretching right now and so right from nursing. Trying to make it a habit!
It really does a world of help for me when I take the time to do them consistently. Hope they help you as well
It’s life changing! I do it before and after running and a few times during the day
I have never tried the Seated Figure 4 Stretch but its perfect for me to do during the workday – thanks for sharing!
Ooof I need to try these! Sitting at my desk all day is not great on my hips and lower back!
No it is not!
These are all good ones! The kneeling hip flexor stretch is my go-to stretch. Great post!
It’s a good one! Try the seated figure 4 stretch it’s life changing
My hips are always so tight! Pigeon really helps me and will look to try some of the others you suggest.
I hope they work for you as well
i love all of these! Many of them are included in these stretch class I teach. I just don’t do them enough. I just surprised myself by being able to do the yogi squat. It’s usually my knees that limit me on that but they’re being nice today.
It feels so good when I can get into it
I admittedly don’t strech enough, but when I do a good ol’ sun slaution flow is my go-to!
That’s a good one too!
I have been doing more of these as I start doing yoga more. They make a huge difference in how my hips feel!
mine too life changing! Now to keep them up
This is a great article! I will definitely be incorporating these hip stretches into my routine to try and gain some flexibility
great I hope they help you as much as they have helped me
I love some good hip stretching! These stretches are great, and I do a few of them on a daily basis. My body has been feeling kind of tight lately in general, so this week I made a commitment to do 20 minutes of yoga every day. So far, so good!
yeah it really does make a huge difference in you feel
LOL, I do them all regularly! Love 90-90 (which is called Deer Pose in Yin Yoga).
It’s always amazing how when we do what we need to, we feel better — why do we resist?
I don’t know why I resist but this past month of daily yoga and stretching has made all the difference now to keep it up
Thank you for sharing! These are great stretches. I have done many of these in my yoga practice. I love hip opening and stretching poses.
They are the best!
These are such great tips. I have very tight hips and tore the labrum in my hip when I was laboring with my daughter so I’m always needing good stretches.
I also have a torn labrum from running and these have been very helpful
I’ve had so much hip tightness since the babies were born! I need to be doing more of these. Thanks for the great list- this makes a wonderful place to start with the exercises.
They have made a huge difference for me so I hope that they help you as well
These are all such great tips! I’ve been really tight lately and these helped me a lot!
Great to hear. I feel much better when I do them for a few minutes a day
I definitely notice my hips being tight from time to time. This is an excellent resource with some great stretches!
Thanks Leslie!
My hips have been a little sore since I came back from Georgia. I might need to spend a day with these moves and get myself back on track!
A few minutes makes a huge difference for me
I do a few of these anyway but am going to try to incorporate them into my day every day for a bit. Maybe as a way of getting back into having a regular yoga practice, too, which has sadly fallen by the wayside recently.
They have really helped me a lot. I did 2 sessions of a 15 min a day yoga and it really made a difference. 15 min is about all I can do on my own
So many good ones!! I know I need to do them since they all look so “easy”. No excuses.
Thank you for linking up with us!
They are easy to add into your routine!
Reclined figure four and bound angle are my favorites because I can hold them and just let them work. These and similar are my biggest takeaways from the last PT and I’m so glad I can do them without the gym. I miss monster walks, but will get back to them hopefully soon.
They really can make a huge difference if I actually do them regularly
These are all great hip openers! Thank you for sharing this!
Thanks for checking them out!