1 – Knee-to-Chest Stretch

Why it works:

This is a gentle stretch that helps to release tension in the lower back, hips, and glutes. It’s a fundamental move for alleviating lower back tightness, which is often connected to hip immobility.

How to do it:

1. 1. Lie flat on your back with both legs extended straight.
   2. On an exhale, gently draw your right knee in toward your chest.
   3. Clasp your hands around your shin or behind your thigh.
   4. Gently pull the knee closer to your chest until you feel a comfortable stretch. Keep your left leg relaxed and flat on the floor.
   5. Ensure your lower back stays flat against the floor; do not let it arch.
   6. Hold for 30 seconds to 1 minute, breathing deeply.
   7. Gently release your leg back to the starting position and repeat on the other side.

2 – Figure Four Stretch

Why it works:

Also known as “Reclined Pigeon,” this is one of the safest and most effective stretches for targeting the piriformis muscle, a deep glute muscle that often causes hip tightness and sciatica-like pain.

How to do it:

1. 1. Lie down on your back with both knees bent and your feet flat on the floor, hip-width apart.
   2. Cross your right ankle over your left thigh, just above the knee. Keep your right foot flexed to protect your knee.
   3. This may be enough of a stretch. If you want to go deeper, lift your left foot off the floor.
   4. Thread your right hand through the “four” shape you’ve created and clasp your hands behind your left thigh.
   5. Gently pull your left knee toward your chest, feeling the stretch in your right glute and hip.
   6. Hold for 30-60 seconds. Gently release and switch sides.

3 – Three-Legged Dog Pose

Why it works:

This yoga pose stretches the hamstrings and calf of the standing leg while actively opening the hip flexors and psoas of the lifted leg. It’s an active stretch that builds strength and flexibility simultaneously.

How to do it:

1. 1. Start in a Downward-Facing Dog position (hands and feet on the floor, hips lifted high, forming an inverted “V”).
   2. Press firmly into your hands to keep your shoulders strong.
   3. Inhale and lift your right leg straight up and back, keeping your hips square to the floor.
   4. To open the hip (the “scorpion” variation), bend your right knee and let your heel fall toward your left glute. Try to “stack” your right hip on top of your left hip.
   5. Gaze under your left armpit. Hold for 3-5 deep breaths.
   6. Release, return to Downward-Facing Dog, and repeat on the other side.

4 – Piriformis Stretch (Seated)

Why it works:

This is a seated spinal twist that deeply targets the piriformis and outer glute muscles while also promoting spinal mobility and relieving lower back tension.

How to do it:

1. 1. Sit on the floor with your legs stretched out in front of you.
   2. Bend your left knee and cross your left foot over your right leg, planting it flat on the floor outside your right thigh. Keep your right leg straight.
   3. Place your left hand on the ground behind you for support, fingertips pointing away.
   4. Inhale to sit tall. Exhale and twist your torso to the left.
   5. Hook your right elbow on the outside of your left knee to gently deepen the twist and the stretch in your outer left hip.
   6. Hold for 30 seconds, breathing into the stretch. Release and repeat on the other side.

5 – Lunging Hip Flexor Stretch

Why it works:

This stretch directly targets the psoas and other hip flexor muscles, which become notoriously tight from prolonged sitting (like at a desk or in a car).

How to do it:

1. 1. Kneel on your left knee (use a mat or towel for comfort).
   2. Place your right foot flat on the floor in front of you, with your right knee bent at a 90-degree angle.
   3. Place both hands on your right knee for balance. Keep your torso upright.
   4. Crucial Step: Tuck your tailbone under and gently squeeze your left glute. You should immediately feel a stretch in the front of your left hip.
   5. To deepen the stretch, slowly lean your entire body forward into the lunge. Do not arch your lower back.
   6. Hold for 30-60 seconds. Release and switch sides.

6 – Psoas Hold

Why it works:

This is an active mobility drill, not just a passive stretch. It strengthens the psoas and hip flexors at their end range of motion while also challenging your balance and core stability.

How to do it:

1. 1. Stand tall on your left leg, engaging your core and glutes for balance.
   2. Slowly lift your right knee up as high as you can, aiming for your thigh to be at least parallel to the floor (hip at 90 degrees).
   3. Use your hip flexor muscles to actively hold the leg in this position.
   4. Keep your torso completely upright; do not lean back or round your spine.
   5. Hold for 30 seconds, then gently lower your leg.
   6. Repeat on the other side.

7 – Butterfly Hip Stretch

Why it works:

Also known as Baddha Konasana in yoga, this is an excellent stretch for opening the inner thighs (adductors) and groin muscles.

How to do it:

1. 1. Sit on the floor with a straight spine (you can sit on a folded blanket to help tilt your pelvis forward).
   2. Bring the soles of your feet together, letting your knees drop out to the sides.
   3. Hold onto your ankles or feet. Inhale to lengthen your spine.
   4. As you exhale, you can gently press your knees toward the floor with your elbows, or hinge forward from your hips, keeping your back straight.
   5. Hold for 30-60 seconds.

8 – Reclining Angle Bound Pose

Why it works:

This is the restorative, passive version of the Butterfly stretch. It allows for a deep opening of the inner thighs and groin using gravity, with no strain on the back.

How to do it:

1. Lie down on your back.
2. Bring the soles of your feet to touch (just like the Butterfly stretch).
3. Let your knees fall open to the sides, allowing gravity to gently open your hips.
4. Rest your arms by your sides, palms facing up, and relax your whole body.
5. Breathe deeply and hold this pose for 1-3 minutes.

Pro Tip: For extra support and a more restorative feel, place yoga blocks or pillows under your knees.

9 – Happy Baby Pose

Why it works:

This pose releases the lower back, stretches the hamstrings, and deeply opens the inner groin and hips, all while being gentle on the body.

How to do it:

1. 1. Lie on your back. Bend your knees and pull them in towards your chest.
   2. Grab the outside edges of your feet with your hands (or your ankles if you can’t reach).
   3. Open your knees wider than your torso, and gently pull your knees down toward your armpits.
   4. Keep your feet flexed, with the soles pointing toward the ceiling.
   5. Try to keep your entire back, including your tailbone, pressed flat against the floor.
   6. You can rock gently from side to side to massage your lower back.
   7. Hold for 30-60 seconds.

10 – Child’s Pose

Why it works:

A gentle resting pose that stretches the hips, thighs, and ankles while relieving tension in the back and neck. The wide-kneed variation is especially good for opening the hips.

How to do it:

1. 1. Start on all fours. Bring your big toes to touch and spread your knees as wide as your mat.
   2. Sink your hips back to rest on your heels (or as close as you can get).
   3. Fold your torso forward and rest your forehead on the mat.
   4. Extend your arms straight out in front of you, palms flat on the mat.
   5. Breathe deeply into your back and hips. Hold for 1-3 minutes.

Takeaway

Improving your hip mobility can make you feel on top of the world. When performed carefully, the stretches on our list can help open your hips, making you more mobile and ready to party. Be sure to chat with your doctor or physical therapist if you have any conditions that may interfere with hip mobility stretches. It’s super important to ensure that any stretches you perform will help your situation and not further aggravate it.