Loosen Tight Hips with These 3 Powerful Stretches

Tight hips are a common issue, especially as we age and become less active. Hip flexibility plays a crucial role in sitting, standing, walking, and even running—yet most people neglect hip mobility in their daily routines.

This guide will show you three of the best stretches to improve hip flexibility, increase range of motion, and reduce pain and stiffness. Stick around until the end for a fun animal-inspired stretch that will take your hip mobility to the next level.

1. Windshield Wiper Stretch – Improve Hip Rotation

This stretch is perfect for increasing hip mobility by working both internal and external rotation. It’s simple to perform and can be done from the floor, bed, or any comfortable surface.

How to Perform the Windshield Wiper Stretch

1. Lie flat on your stomach or prop yourself up on your elbows for comfort.

2. Bend your knees to 90 degrees, keeping your feet off the floor.

3. Slowly drop both feet to one side while keeping your hips in contact with the floor.

4. Return to the center, then drop the feet to the opposite side.

5. Repeat for 10-15 reps, holding each stretch for 5-10 seconds.

Pro Tip: If one leg doesn’t drop as far as the other, gently use your foot to push the other leg down for a deeper stretch.

2. 90/90 Stretch – Open Up Hip Rotators

The 90/90 stretch helps improve flexibility in both hip internal and external rotators, which are often the main culprits behind hip tightness and discomfort.

How to Perform the 90/90 Stretch

1. Sit on the floor with your knees bent and feet flat.

2. Position your feet slightly wider than hip-width apart.

3. Drop your knees to one side, keeping your hips in contact with the floor.

4. Return to the center, then switch sides.

5. Hold each position for 5-10 seconds, repeating for 10-15 reps.

Easier Variation: If sitting on the floor is difficult, try sitting on a chair and performing the same knee drops while keeping your upper body upright.

3. Frog Stretch – Deep Inner Thigh Stretch

This animal-inspired stretch is one of the best ways to release tension in the hip adductors (inner thigh muscles), allowing for greater hip mobility and flexibility.

How to Perform the Frog Stretch

1. Start in a hands-and-knees position on a cushioned surface.

2. Slowly spread your knees wider, keeping your feet in line with your knees.

3. Lower onto your forearms if possible.

4. Hold the position for 30-60 seconds, taking deep breaths.

5. If the stretch feels too intense, bring your knees slightly closer together or stay on your hands.

To exit the stretch safely, return to your hands, gently bring one knee in, then the other, and sit back on your heels.

Final Thoughts

Incorporating these three hip stretches into your daily or weekly routine can increase flexibility, improve mobility, and relieve hip tightness. These movements will help you feel more comfortable and pain-free in your everyday activities.

Give them a try and see the difference in how your hips feel and move. Stay consistent, and over time, you’ll experience greater range of motion and less discomfort.