I average 28,000 steps across a weekend—here’s the stretch I do to avoid tight hips after walking

Woman half kneels next to an exposed brick wall, stretching her hips. She wears a black tank top, grey sports leggings and trainers. Her rear knee rests on a folded up black yoga mat.

My step count fluctuates wildly.

On workdays when I’m at my desk, I’m lucky if I make 6,000. But on weekends, when I’m chasing after a three-year-old, I regularly hit 14,000 steps a day.

This sudden uptick in activity often leaves the front of my hips incredibly stiff due to the strain on the hip flexor muscles.

The best antidote I’ve found is something called the couch stretch, a move introduced to me by physical therapist Dr Andy Fata-Chan.

It’s the only thing that delivers the deep release my hip flexors crave.

I tack it onto the end of my day when I’ve got a higher-than-average step count, but I get the greatest benefit when I do the stretch both before and after long periods of walking.

How to do the couch stretch

Sets: 1 Time: 30-45sec each side

• Kneel facing away from a wall, weight bench or couch.
• Step your right foot forward while keeping your left knee on the floor.
• Slide your left knee back so it's at the base of the wall, bench or couch.
• Rest the top of your left foot against the wall or your chosen surface.
• You should feel the stretch in the front of your left thigh and hip.
• Move your torso forward to deepen the stretch.

Why does (nearly) everyone have tight hip flexors?

If you’re reading this piece, I’m guessing you have tight hips.

It’s a common problem because prolonged sitting places the hip flexor muscles in a tight, shortened position.

Excessive walking and running can also make these muscles unhappy, as the repetitive lifting of the leg forces them to contract repeatedly.

So when I do these things back-to-back, my hips start to complain.

Using the couch stretch provides some immediate relief, but I’ve found that doing it two or three times a day stops my hips from getting stiff in the first place.

That’s why whenever I have time, I make sure I do it before a big day of walking, as well as after.

Keeping these muscles flexible also means that your gait isn’t restricted by tightness, so your legs can swing freely when you’re walking to a playground or running after your kids.

The move can be tough on your knees. If you have sensitivity in the joint, I’d recommend switching this for a static lunge stretch, which is another physio-approved move.