6 Stretches for Tight Hips

Since March 2020, I’ve been working from home. And yes, I have loved it!

Not having to drive an hour and 15 minutes one way has been glorious - I’ll take that 30-second walk to my computer any day!


My office space went from sitting at the dining room table to sitting on the couch with my legs straight out, to sitting cross-legged on the floor, and yes, I even did some time working from bed.


Not necessarily the best way to have good posture.


I also realized that my hips do not appreciate me sitting in those areas for hours at a time!


Even with driving, I don’t think my hips ever got as tight as they have this past year. I think it’s because I would walk to talk to co-workers, plus I had an actual desk chair…instead of one of my dining room chairs.


Earlier this year after realizing that the pain in my hips was being caused by my sitting habits and also doing a yoga workout that really helped stretch them out - I decided to add nightly stretching into my routine.


It has done wonders!


Seriously guys, if you have tight hips…stretch! It takes 5 minutes and your hips will thank you!


After doing a poll on Instagram, I learned that I’m not the only one with tight hips! So I’ve put together my favorite hip stretches so that you can stretch out your tight hips as well!


I suggest doing these moves at least for 30 seconds, but feel free to stretch for longer!

6 Stretches for Tight Hips

Equipment Suggested: Yoga Mat

(I got from Yoga Strong, use code SWEAT10 for a 10% discount)


1. The Butterfly

Girl sitting on the ground with yoga mat. Sitting in the butterfly stretch
  • Sit up straight and tall with your knees bent out to the sides. Bring the heels of your feet together. Hold your feet with your hands and rest your elbows on your knees. To deepen the stretch: bring the feet closer to your hips. Lean forward at the waist and bring your chest closer to the floor.


2. 90/90 Hip Stretch

  • Sit with your right knee bent at 90 degrees in front of you. Keep your right foot flexed. Let your leg rest on the floor. Bend your left knee so that your foot is behind you. Keep your left foot flexed as well. Try to keep both butt cheeks on the floor. Hold for 30 seconds and then switch legs. To deepen the stretch: lean forward at your waist

3. Runner's Lunge

  • Start in a high plank. Step your right knee to the outside of your right arm, right next to your hand. Relax through your hips and back, letting them sink towards the ground. Keep your left leg extended. Hold for 30 seconds and then switch sides.


4. Knee to Chest Stretch

  • Lie on your back with legs extended. Pull your right leg into your chest and place your hands below your right knee to help with the stretch. Be sure to keep your back flat on the group and your left leg straight. Hold for 30 seconds and then switch legs.


5. Figure Four

  • Lie on your back. Cross your right foot over your left knee and bend your right knee. Hold the back of your left leg and pull it gently towards your chest. Hold for 30 seconds and switch sides.

6. Child's Pose

  • Start on your hands and knees. Then spread your knees while sliding your feet towards each other - your big toes should touch. Sit back to rest your butt on your heels. Fold forward at your waist and bring your forehead to the floor. Keep your arms extended in front of you and hold for 30 seconds.

If you need more help - check out my reel on Instagram (@ms.shainajoyce) to see more of how these stretches are done!

Let me know if you try the stretches and which one is your favorite!


Remember: you can do hard things!

Shaina Joyce