Let’s talk about “tight hips!” Having tight hips frequently leads to lower back pain, hip pain, knee pain and even mid or upper back pain. Tight hips are caused mainly by prolonged sitting, although runners and avid gym goers may experience them as a result of overworking the muscles without proper recovery.

I have found that the term “tight hips” may refer to a variety of different areas. This month, I wanted to highlight some of my favorite stretches that benefit some of the main muscles that make up “the hips!” Click the links below the photos to see my YouTube videos demonstrating each stretch.

First, we have the hip flexors - the Psoas and Iliiacus muscles. These are the ones that run from the low back through the pelvis down to the top of the leg. The best stretch for these often tight muscles is called Low Crescent Lunge.

Reaching upward helps lengthen the hip flexor and increase the stretch. You can also keep your hands on your front thigh for support. Make sure to lift your torso UPwards rather than letting your weight all sink forwards. Think about lifting UP and OUT of the pelvis.

Next, we have the small but mighty piriformis muscle. The piriformis is a stabilizer muscles that runs alongside the glutes across the back of your hips. When it becomes extremely tight it can press on the sciatic nerve, causing Piriformis Syndrome, which often times feels just like Sciatica.

There are two main ways to stretch the piriformis. Supine Figure 4 is a more accessible version while Half Pigeon Pose is for those who have a bit more flexility in the hips. If you have tightness in your outer thigh you may feel the stretch there as well as the back of the hips.

The back of the legs is comprised of the hamstrings, the calf and the soleus. When these muscles become tight they can cause tension in the lower back and pelvic region. A great stretch for them is Half Splits. Think about lengthening your spine as you reach the crown of your head towards your toes.

If the stretch is too intense, use some sort of support under the hands, such as yoga blocks, to create more space to get into the position. Downward facing dog & down dog while pedaling the legs are also great options for stretching the back of the leg, especially the lower legs.

A good go-to stretch for the lower body in general is Runner’s Lunge. Depending on your body you may feel this in different areas. It targets the quad and hip flexor of the back leg and the groin and outer hip of the front leg. Use support under the hands to make the stretch less intense. Try it out and see how it feels!