Watch 6 Exercises To Get Rid Of Tight Hip And Increase Flexibility

Hip joints help you move around including walking, running, sitting, standing, or jumping. However, with a stiff or tight hip, each of these movements might trigger severe pain.

While there are various reasons for developing a tight or stiff hip, the most common one is the sedentary lifestyle including longer sitting periods and lack of exercise.

Jakob, a fitness enthusiast shared a collection of mobility exercises on platform X that are mainly focused on combating tight hips. Scroll in to know the details.

Supported Static Hip Opener: Known as the king of all hip opener exercises, this one needs you to find a pole or corner to rest your one leg while lying down on a table with another leg hanging down. Perform this for up to 20 minutes with both of the legs.

Sissy Squat: Includes a series of squats that needs to be performed in a controlled and slower movement. Stand in front of an object to touch it with your knees while doing a squat. In the next step, stretch your arms and slowly lower down. Finally, lower down with your arms touching the heels. Repeat these 5 or 7 times for best result.

Hip Mobilisation Routine: Also known as the Closed Kinetic Chain exercise, it includes lying down on the back, pushing one heel into the ground, then lifting the knee, pulling it in and finally straightening it. One variation includes letting your leg collapse to the side before straightening it with the same starting process.

Lunge Bounces: A great aid for a tight hip, to perform this exercise, first stand in a lunge position and do small bounces downwards with a steady rhythm as shown in the video.

Combined Raises: In this exercise, first lie down on your back keeping your legs straight. Then, focusing on the centre of your body, combine leg raises and upper body movements. A repetition of 15 to 20 times brings good results.

Diagonal Stretch: Start from standing straight to bring one leg back on a straight line with the toes pointing 45 degrees outwards. While your behind heel stays in the air keep your knees bent while trying to touch the back heel or calf with a diagonal hand. Rotate the upper body and try not to lower the back knee too much. Repeat 5 times with each side.