What is one thing runners and office workers have in common? Tight hips. If you're feeling a pinch or an ouch getting up and down from a chair or out of bed, you may benefit from some hip stretches.
I'm a yoga teacher and yoga therapist, and there are three yoga postures I do every day to keep my hips happy. I know sitting at my laptop all day puts my hip flexors—the muscles at the front of my hips—in a shortened position and this can lead to weakness, stiffness, discomfort and limited mobility in later life.
Being in my mid-40s also means it's time to take this more seriously, so I make the effort to stretch my hip muscles—even if it's for just a few minutes every day.
Hips are healthier when the muscles from the psoas major to the adductors are supple, lengthened and relaxed regularly. Keeping them active can also support your spine and lower back, and release tension there.
How to do my three-move hip-opening routine
The first two moves in this sequence are done lying on your back so you may choose to use a yoga mat, or even the comfort of your bed or sofa—they all work. However, the low lunge is best done on solid ground.
I do these poses first thing in the morning to stretch my body after a night in bed. They're also great to do in the evening to release tension from the day and relax the body so it's ready for sleep.
1. Windshield wiper
- Lie on your back with your knees bent, feet flat on the floor, positioned slightly wider than hip-width apart and arms by your sides.
- Take a breath in and on the exhalation drop one knee toward the opposite ankle.
- Allow your hips and lower back to gently rotate with the movement while keeping your upper back and shoulders on the floor.
- Hold the position for a few deep breaths, feeling the stretch.
- Inhale as you move back to the start. Repeat on the other side.
- Repeat three to five times each side.
Movement tips
Move slowly and mindfully feeling the stretch in the top part of the hips and lower back. There is no need to overstretch. Be guided by and move with the limits of your body.
2. Happy baby pose (Ananda Balasana)
- Lie on your back.
- Keeping your lower back in contact with the floor throughout, bring your knees toward your chest.
- Take hold of your big toes, keeping your arms inside your legs—if you can't reach your feet, hold a yoga strap looped around the arches of the feet.
- Breathe deeply and steadily, focusing on keeping the hips relaxed and open. If it feels good, you can gently roll side to side, massaging the base of your back on the floor, or open your knees wider to feel a stretch in your inner thighs, groin muscles and hamstrings.
- Stay in this pose for 30 seconds, or for however long feels comfortable.
3. Crescent moon low lunge pose
- Stand with your feet shoulder-width apart.
- Take a big step forward and bend both knees to 90° to lower into a lunge.
- Slide your rear foot a little further back so there’s a gentle stretch in the top of your thigh.
- Raise your arms overhead and lengthen through your spine as you inhale and stretch up. Relax your torso as you exhale. If raising the arms overhead is uncomfortable, keep them on your front knee or hips.
- Stay in this pose for 30 seconds, or for however long feels comfortable.
Looking for more routines like this one? Try these yoga stretches for beginners to start your day, or have a go at this slightly longer hip mobility yoga flow.
