I’ll bet you’ve heard that sitting is the new smoking. Because of all the time we spend sitting down—at a desk, in the car and while watching television, we often experience tight hips. This can limit our range of motion or cause chronic back pain.

You need highly effective stretches to move the hips through all all directions. My three favorites are tried and tested; add them into your routine to release tension in your hips and lower back.

For best results, do them as part of a warm-up or after long bouts of sitting.

Seated Internal Rotation

  • Begin in a seated position with feet flat on the floor.
  • Move to a modified hurdler/pigeon stretch, with the left knee pointing out from the hip at about a 45-degree angle.
  • Roll to a seated position, keeping the feet flat on the floor and the knees wide. Sit as tall as possible and pull the hips toward the heels.
  • Roll to the right side and assume a modified hurdler stretch, with the right knee pointing out from the hip at about a 45-degree angle.
  • Move from side to side in a dynamic flow, holding each side for three to five seconds.
  • Perform 10 to 15 repetitions

Half-kneeling Hip-flexor and Adductor Stretch

  • Begin in a half-kneeling position on a cushioned mat, with the right foot forward.
  • Tuck the pelvis and keep the spine in neutral alignment. Hold this hip-flexor stretch for five to 10 seconds.
  • Move the right foot lateral to the body, keeping the knee aligned with the center toe. Sink the hips toward the knee. Hold this adductor stretch for five to 10 seconds.
  • Perform 10 repetitions of each stretch.

*These two stretches can be performed in a standing lunge position if kneeling is uncomfortable.

Seated Glute Stretch

  • Begin in a seated, cross-legged position, with the right foot tucked into the left thigh.
  • Lean the torso forward over crossed legs. Hold for five to 10 seconds.
  • Perform with the opposite foot tucked.

These great stretches are brought to you from the ACE Fitness Library.

Subscribe for email updates. It's free!

Are you a woman struggling with weight gain and muscle loss? Usual workouts and nutrition plan stopped working? Looking for a fitness mentor who "gets" where you're coming from? I'm here to help.

You have Successfully Subscribed!