With so many hours of our lives being spent in a seated position, tight hip muscles have become a daily struggle for countless people. If you have balance or mobility issues that prevent you from exercising in a standing position, it can be difficult to find ways to alleviate this joint stiffness and decrease your pain. Luckily, there are several stretches that you can do to soothe your hip muscles, right from your own bed.
1. Child’s Pose with Pillow
For this exercise, use a pillow, bolster, or rolled blanket to support your upper body.
Begin in an upright kneeling position in front of the pillow with your knees wider than shoulder-width apart. Tighten your abdominal area. Shift your hips back to your feet[¹] and extend your arms in front of your body, placing the pillow under your chest. Lower your forehead down to the pillow, relaxing your midback area for a light stretch. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position.
Child’s Pose with Pillow
Start off with 1 set of 1 repetition, holding for 10 seconds.
2. Butterfly
Lie on your back with your knees bent and feet flat on the floor. Place your hands either at your sides or on your stomach. Bring the soles of your feet together. Tighten your core and open your knees out to the sides. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position.
To make the exercise easier, support your knees with pillows or blocks.
Butterfly
Start off with 1 set of 1 repetition, holding for 10 seconds.
3. Figure 4
Lie on your back with your knees bent and your feet flat on the floor. Cross one ankle over your opposite knee and raise both legs, holding your lower leg with both hands. Pull your knee closer to your chest to intensify the stretch. Take several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
Figure 4
Start off with 1 set of 1 repetition on each side, holding for 10 seconds.
4. Knees to Chest
Lie on your back with your knees bent and your feet flat on the floor. Bring both knees up towards your chest and hold onto your knees with both arms, looking for a light stretch in the lower back and glutes. Take several deep belly breaths, in through your nose and out through your mouth. Relax and return to the starting position.
Knees to Chest
Start off with 1 set of 1 repetition, holding for 10 seconds.
5. Spinal Twist
For this exercise, use a pillow, bolster or rolled up blanket for support if needed.
Lie on your back with your knees bent and your feet flat on the floor[²]. Extend your arms out at your sides, relaxing your upper body. Straighten one leg, then twist through the low back, pelvis, and spine to bring your bent knee across your body. Lower your bent knee towards the floor and hold this position for several deep belly breaths, in through your nose and out through your mouth. Return to the starting position and repeat the movement on the opposite side.
Spinal Twist
Start off with 1 set of 1 repetition on each side, holding for 10 seconds.
Try these exercises each morning to start your day off right, or go through them before bedtime to loosen your muscles for a good night sleep. Stretching from the safety of your own bed can give you the confidence you might need to focus on your hip health.
Unlock your tight hip flexors once and for all! Learn more here.
References:
- Ozana, A., Hermens, F., Meulenbroek, R. G., & Rosenbaum, D. A. (2023). Thinking on your feet: Anticipatory foot placements in repeated bimanual object displacements. Acta Psychologica, 241, 104089. https://doi.org/10.1016/j.actpsy.2023.104089
- Messaris, G. a. T., Abatzis, I., Kagadis, G. C., Samartzis, A. P., Athanasopoulou, P., Christeas, N., Katsanos, K., Karnabatidis, D., & Nikiforidis, G. C. (2012). Hysterosalpingography using a flat panel unit: Evaluation and optimization of ovarian radiation dose. Medical Physics, 39(7Part1), 4404–4413. https://doi.org/10.1118/1.4729715