Top 10 Flexibility and Mobility Movements for Fast Relief for Tight Hips

Over the years, I’ve noticed that tight hips are a common issue for many of my clients. Most people will put up with the acute pain or tightness on a regular basis, not knowing that some simple flexibility and mobility movements can provide immediate relief for pain or tightness. Some common culprits for tight hips include: a sedentary lifestyle, poor posture, muscle imbalances, poor form/technique when exercising, over- or under-training certain muscle groups, or an injury. Taking a few of minutes out of your day (honestly, just a few minutes!) can make the difference between a painful or pain-free day. Although these positions and movements will help reduce or eliminate any tightness or pain, it’s important to know that it will usually only provide temporary relief. Realistically, you are getting tight muscles or pain due to your daily lifestyle habits. For example, foam rolling your quads and hip flexors will help to loosen up the fascia and muscles, but if your daily job causes you to be sedentary (e.g. sitting at a desk for several hours), it will only cause your hips to tighten up all over again!

Your hip joint helps you move from a sitting, standing, walking, running or jumping position. These activities are difficult, or impossible for some, with a stiff hip. Today, I’m going to give you my top 10 flexibility and mobility movements for FAST RELIEF for tight hips. That means, the following movements and stretches will help provide IMMEDIATE relief for any tightness or pain in your hips. Some of the stretches and movements are specifically for the hips, while others are for muscle groups surrounding the hips. That’s because, in many instances, hip tightness or pain is occurring due to surrounding fascia, muscle, tendons or ligaments that are imbalanced and are causing the body to compensate; thus, creating tightness or pain in the hip. Use the following stretches and movements to increase flexibility, reduce discomfort and prevent injury.

10) SEATED STRADDLE STRETCH

  • In a seated position, place both legs out as wide as possible, and slowly reach forward toward the ground. Avoid letting your knees and feet roll toward the floor – instead, keep them pointing up to the ceiling.
  • Hold this position for 6 slow, deep breaths (deep inhale through your nose, big exhale through your mouth). **Deep, slow breathing will ensure you’re delivering oxygen to the fascia and muscle; thus, allowing the fascia and muscle to fully relax.
  • This position will primarily stretch your adductors (inner thighs) and hamstrings (back of thighs).
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9) RUNNER’S STRETCH

  • In a lunging position, place your hands on the ground on the inside of your front leg. Use your elbow to gently push your knee outward to allow the hip to open up even more (if your front foot shifts to the outside – that’s fine). Then, drive the heel of your back foot into the ground.
  • This position primarily stretches your adductors (inner thigh) and hip flexor (front of hip).
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8) KNEELING QUADRICEPS STRETCH

  • Using a bench, start in a kneeling position with one foot propped up on the bench. Make sure to keep your back neutral as leaning forward will only shorten the length of the quads and hip flexor; thus, defeating the purpose of “stretching” (lengthening) the fascia and muscle.
  • Hold this position for 6 slow, deep breaths.
  • This position will primarily stretch your quadriceps (front of thigh).
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7) BANDED KNEELING HIP FLEXOR STRETCH

  • In a kneeling position, extend one leg behind you and have your front leg at a 90-degree angle. Using a thick resistance band that’s tied to a pole (or anything rigid), place the band directly under your glutes. Try and place your rear leg as far back as possible. This will add more tension to the band (i.e. it will pull your body closer to the pole), allowing for a more effective stretch. Place your hands behind your hips and gently push your hips forward (try to prevent your back from arching – keep it neutral). Drive your front knee as far forward as possible (make sure to keep the weight on the heel of your front foot – having the weight on your toes can put too much stress on your knee joint). **You can do this exact stretch without the resistance band. The band just allows for a more effective stretch.
  • Hold this position for 6 slow, deep breaths.
  • This position will primarily stretch your hip flexor (front of hip).
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6) LYING SINGLE KNEE TUCK STRETCH

  • Using a bench (or any flat and hard, raised surface), lie flat on your back with your hips at the very edge of the bench. Grab one knee and gently pull it towards your chest as you let the other leg hang off the edge of the bench.
  • Hold this position for 6 slow, deep breaths.
  • This position primarily stretches your hip flexor (front of hip).
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5) GLUTES TRIGGERPOINT THERAPY (TP MASSAGE BALL)

  • In a seated position, place the TP massage ball underneath your glutes (imagine you have back pockets on the back your pants – try and place the TP massage ball on the bottom, outer corner of your back pocket).
    • Step 1 (Circles). Make small circles 4 times in each direction.
    • Step 2 (Knee bends). Extend your knee out on a 45-degree angle, repeat 4X.
    • Step 3 (Knee drops). Slowly let your knee relax towards the ground, repeat 4X.
  • This myofascial compression technique primarily releases tension in your piriformis (a muscle in the glutes).
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4) QUADRICEPS TRIGGERPOINT THERAPY (THE GRID FOAM ROLLER)

  • In a plank position, place one leg resting out to the side, and place the GRID just above the knee joint (at the bottom of your quadriceps).
    • Step 1 (Forward/Back). Roll forwards and backwards 4 times, only moving about an inch up and an inch down at a time.
    • Step 2 (Cross friction). Using a “fishtail” motion with your heel, move your foot from side to side, repeat 4X.
    • Step 3 (Knee bends). Slowly bend your knee, and bring your heel as close as possible to your glutes, repeat 4X.
    • Step 4. Place the GRID in the middle of your quadriceps and repeat Steps 1-3.
    • Step 5. Place the GRID at the top of your quadriceps and repeat Steps 1-3.
  • This myofascial compression technique primarily releases tension in your quadriceps (front of thigh).
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3) ILIOTIBIAL (IT) BAND TRIGGERPOINT THERAPY (THE GRID FOAM ROLLER)

  • In a side plank position, plant your top foot in front of the extended leg, and place the GRID beneath the extended leg just below your hip.
    • Step 1 (Forward/Back). Roll forwards and backwards 4 times, only moving about an inch up and an inch down at a time.
    • Step 2 (Cross friction). Slightly shift your thigh side to side (technically push your hips towards the wall facing you, then back towards the wall behind you), repeat 4X.
    • Step 3 (Knee bends). Slowly bend your knee, and bring your heel as close as possible to your glutes, repeat 4X.
    • Step 4. Place the GRID in the middle of your IT band (middle of your outer thigh) and repeat Steps 1-3.
    • Step 5. Place the GRID at the bottom of your IT band (bottom of your outer thigh) and repeat Steps 1-3.
  • This myofascial compression technique primarily releases tension in your IT band (outer thigh).
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2) ADDUCTORS TRIGGERPOINT THERAPY (THE GRID FOAM ROLLER)

  • In a plank position, place one leg out to the side, and place the grid just above the knee joint (at the bottom of your inner thigh).
    • Step 1 (Forward/Back). Roll forwards and backwards 4 times, only moving about an inch up and an inch down at a time.
    • Step 2 (Cross friction). Slightly shift your entire thigh up/down, repeat 4X.
    • Step 3 (Knee bends). Slowly bend your knee, and bring your heel as close as possible to your glutes, then extend your knee forwards, repeat 4X.
    • Step 4. Place the grid in the middle of your adductors (middle of your inner thigh) and repeat Steps 1-3.
    • Step 5. Place the grid at the bottom of your adductors (bottom of your inner thigh) and repeat Steps 1-3.
  • This myofascial compression technique primarily releases tension in your adductors (inner thigh).
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1) HIP FLEXOR TRIGGERPOINT THERAPY (TP MASSAGE BALL)

  • In a plank position, place one leg out to the side, and place the TP massage ball directly underneath your hip flexor (at the very top of your quadriceps).
    • Step 1 (Forward/Back). Roll forwards and backwards 4 times, only moving about an inch up and an inch down at a time.
    • Step 2 (Cross friction). Shift your hip from side to side, repeat 4X.
    • Step 3 (Circles). Make small circles 4 times in each direction.
  • This myofascial compression technique primarily releases tension in your hip flexor (front of hip).
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The best way to eliminate hip tightness or pain is to PREVENT it in the first place! That’s why our gym, XLR8 Fitness, encourages everyone to live a PROACTIVE lifestyle, not a reactive lifestyle. Being proactive means taking the right actions (in terms of exercise, flexibility, mobility, nutrition, sleeping habits, stress management, etc.) to prevent any pain or tightness in your hips. Try to avoid sitting for long periods, make sure to properly warm up prior to physical activity, use proper form/technique when exercising and do a proper cool-down after exercising.

What are some of YOUR favourite stretches and movements for immediate relief for hip pain or tightness? Tell us in the comments section below!

*You can buy these exact Triggerpoint Therapy products (The GRID and TP Massage Ball) from https://www.tptherapy.com/shop or at your local Sport Chek store.

By | 2017-03-01T15:21:24+00:00 February 27th, 2017|Uncategorized|0 Comments

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