5 Things to Do for Tight Hips (That Aren’t Just Stretching)

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We’ve all felt that familiar hip tightness—whether it shows up after long hours at your desk, a heavy workout, or just from life in general. But here’s the thing: tight hips aren’t just about flexibility. They’re a reflection of how you move (or don’t move) throughout the day.

Most of us spend our lives in straight lines—we sit, we walk, we stand. But our hips were designed for multi-directional movement, strength, and fluidity. In this post, I’m sharing a more holistic approach: five things to do for your hips that go beyond stretching—and why each of them really works.

1. Move in Circles, Not Just Back and Forth 🔄

Most daily movement happens in one plane: forward and back. But your hips are ball-and-socket joints—they love rotation, spirals, figure 8s. When we skip circular movement, stiffness builds up and the joint loses its full capacity.

Try this:

  • Hip CARs (Controlled Articular Rotations) help strengthen and mobilise through your full range of motion.

  • Seated or standing hip circles are great for daily mobility and waking up sleepy hips.

Why it matters: Circular movement improves joint lubrication, neuromuscular control, and reminds your hips what they’re actually capable of.

2. Strengthen What’s Weak 💪

Here’s the secret: tight hips often point to underactive glutes and core stabilisers. Without strength, the body compensates by clenching or limiting movement in the hips. Instead of just stretching more, you need to build the internal support system.

Try this:

  • Banded Clamshells to activate the outer glutes and improve hip stability.

  • Glute Bridges to strengthen your posterior chain and relieve hip and lower back pressure.

Clamshell Form Tip:

Lie on your side with knees bent and feet together. Keep your hips stacked (don’t let them roll back!) and lift the top knee only as high as you can without losing alignment. Control is key.

Why it matters: When you strengthen the right muscles, your hips feel more supported and free to move.

3. Unstick Your Hip Flexors with Active Work 🔥

Instead of sinking into deep stretches and hoping for the best, try active mobility—engaging the muscles around your hips to build control as you release tension.

Try this:

  • Low lunge with glute engagement: In your lunge, squeeze your back glute and gently hover the back knee off the floor for a few seconds.

  • Repeat 3–5 times, focusing on slow and steady movement.

Why it matters: This teaches your body to release tension through activation, not force. The result? More functional flexibility and stronger hips.

4. Check Your Sitting Habits 🪑

The way we sit—especially for long periods—can directly lead to hip tightness. Most chairs position us in a way that shortens the hip flexors and weakens the glutes. One simple shift? Change how you sit during the day.

Try this:

  • Spend 5–10 minutes in floor-based positions like 90/90, butterfly, or cross-legged.

  • Sit tall and stay mindful of your alignment.

90/90 Form Tip:

Sit with one leg bent in front at 90° and the other behind you, also at 90°. Sit tall and square your hips. If you feel uneven or uncomfortable, place a cushion or block under your hips for support.

Why it matters: Floor-sitting gently encourages hip external and internal rotation, and helps rebalance the body from long hours in chairs.

5. Make It Fun: Dance, Shake, Flow! 💃

We often forget how much joyful movement can release tension. Hips respond beautifully to rhythm—whether it’s a free-flowing yoga sequence, a bit of swaying, or dancing in your kitchen.

Try this:

  • Add hip rolls, gentle sways, or figure 8s into your warm-ups or wind-downs.

  • Or just put on your favourite song and move however feels good.

Why it matters: Movement is medicine. When you shift from "fixing tightness" to exploring freedom, your hips naturally begin to open.

Tight hips don’t always need more stretching—they need a smarter approach. By focusing on strength, circular movement, active release, and joyful motion, you create space and support that actually lasts.

Think of this routine as a reset button for your lower body—something you can revisit anytime you’re feeling stiff, heavy, or stuck.

Give it a go this week and see how your hips respond. 💫