10 Stretch Exercises To Relax Your Tight Hip Flexors

Sitting for long hours could make your hip flexors tight and it is difficult to stand, sit, or walk with tight hip flexors. It is for this reason that you need some time to relax your hip flexors so your hip joints resume normal function.

What Are Hip Flexors?

Hip flexors are a group of muscles located in the inner part of the hips, lower back, and the front part of the thighs. It is these muscles that help move your lower limbs. You can stand, sit, run, bend down, and move your legs in every direction. These muscles contract when you sit too much or squat for a long time. Also, overtraining your glutes, lower back, and hip flexors could result in the contraction of these muscles.

Here’re 10 Hip Flexor Stretching Exercises To Keep Your Muscles Relaxed

1. The Standing Hip Hinge

• Stand on an even floor with your feet shoulder-width apart
• Place your palms on your hips and hold the sides of your waist with your fingers
• Roll your shoulders back and bend your torso slowly
• Stretch your neck to your back and hold the pose for 5 seconds to release all the tension
• Return to the starting position
• Do 2 sets of 7 reps

2. Kneeling Hip Flexor Stretch

• Stand straight and put your right leg forward
• Put your hands on your waist and lunge down till your knee touches the floor
• Keep your spine straight and stretch your leg behind to push your hips forward
• Stretch your hips and thighs by shifting your weight to the front foot
• Hold the pose for 10 seconds and release
• Do it with your left leg forward and right leg lunging on the floor
• Do 2 sets of 7 reps

3. The Camel Yoga Pose

• Come down on your knees on a yoga mat with your knees hip-width apart
• Your shin bones should be pressed against the mat
• Place your hands on the back and slowly lean back
• Move your hands to your heels while you bend your upper body
• Your hands should be firm on your heels, thighs perpendicular to the floor, and hips above your knees
• Hold the pose for 5 seconds and then relax
• Do 2 sets of 5 reps

Note: Beginners keep their hands on their hips while stretching. But they should try reaching their hands to their heels with practice.

4. Pigeon Stretch

• Come down in a Cat Pose where your knees are directly below your hips and hands below your shoulders
• Stretch your left leg and slide your right knee forward between your hands
• First, inhale and expand your chest and then exhale and slowly lower your chest until your head touches the floor
• Keep breathing and hold the pose for as long as you can
• Release when you are done and switch your legs to repeat the pose
• Do 2 sets of 3 reps

5. Butterfly Stretch

• Sit down on a mat and stretch your legs
• Flex your knees until your soles are joined and be comfortable
• Hold your soles with your hands and bring them close to your groin
• Lean forward with your back straight and push your knees to the floor with your elbows
• Release and come back to the first position
• Do 1 set of 10 reps

6. Bridge

• Lie down on the floor with your knees bent, feet flat on the floor, and hands straighten by your side
• Start pushing your hips up until they come in a line with your shoulders
• Do so without raising your heels from the floor and hold the pose for 3 seconds
• Return to the starting position
• Do 2 sets of 7 reps

7. Stacked Knee Glute Stretch

• Come down in the butterfly pose and place your right leg over the left leg
• Hold your ankles and push your legs until your right knee comes directly above your left knee
• Stretch your knees for a couple of seconds
• Release the stretch and switch the legs for the second round
• Do 1 set of 5 reps

8. Happy Baby Pose

• Lie down on a mat with your knees flexed
• Raise your legs and open the knees feet-width apart
• Your knees should be parallel to the floor and your feet pointing toward the ceiling
• Hold your ankles and push your legs towards your chest
• Feel the stretch and hold the pose for 30 seconds
• Release your legs slowly and come to the first position
• Do 2 sets of 7 reps

9. Garland Pose

• Stand straight with your feet as wide as your yoga mat and back straight
• Roll your shoulders back and expand your chest to start
• Flex your knees and bring your torso down slowly
• It would be a squat position
• Slide your hands between your legs and join your palms
• Push your knees with the force of your elbows
• Keep your back straight and heels flat on the floor
• Hold the pose for 3 seconds and come to the starting position
• Do 2 sets of 10 reps

10. Couch Stretch

• Stand in front of a couch and turn your back to it
• Lower your left knee and put your right knee on the couch
• Keep your back straight and lunge down until your right knee touches the floor
• Keep looking straight and your chest in line with your hips
• Hold the pose for 10 seconds before releasing
• Come back to the first position
• Switch legs to repeat the exercise
• Do 2 sets of 10 reps

Final Thoughts

Doing a sitting job or overtraining your muscles could lead to tightening of hip flexors leading to difficulty in sitting, standing, walking, and running. And it is difficult to lead a normal life with tight hip flexors. You won’t be able to take a rest and nor would you be able to relax on your couch or even an armchair. But you can keep your hip flexor relaxed with exercises. Spending a few hours a week doing hip flexor exercises is sufficient to maintain normal movement of your hip flexor muscles.

Disclaimer: The above information is for educational purposes only. Readers are advised to exercise only after proper training and under the supervision of an experienced trainer.

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