Whether you spend too much time sitting and not enough time moving, or you do a lot of high-impact activities like running, life can leave your hip flexors feeling tight and tense.
Stretching is a simple yet powerful way to combat that tension, helping to improve flexibility and bring much-needed relief to tight hips.
To help, yoga, strength and wellness coach Esther da Costa has shared a quick, five-move mobility routine designed to improve hip health while nurturing your overall wellbeing.
Requiring just a yoga mat, this floor-based sequence features moves like kneeling hip circles and gate pose hip hinge. Da Costa recommends performing five to eight repetitions of each stretch, which can take just minutes. If it feels good, she suggests making it part of your daily movement routine.
How to do the everyday hip mobility routine
The five movements are:
- Gate pose hip hinge
- Kneeling hip circle
- Gate pose straight leg slider
- Shoelace pose hip hinge and hold
- Side lunge into a revolved side angle
Some stretches may feel easier than others, but da Costa emphasizes working within your range of movement.
"It's common to feel discomfort in hip movements," says da Costa, "but never pain."
Static vs dynamic stretching
Prolonged sitting—whether at your desk, driving or slouching on the couch—can leave your hips (and body) feeling stiff. Stretching, especially if paired with movement, can help.
Static stretches—like pigeon pose or 90/90 hip stretch—involve holding a position for a period of time. These are excellent for deep release.
But da Costa's workout focuses on dynamic stretching—moves like kneeling hip circle or gate pose with straight leg slider—that involves flowing through a full range of motion.
Both types of stretching are valuable and should have a place in your movement routine but dynamic stretching may offer additional benefits. A 2019 study published in the Journal of Sports Science & Medicine, found that dynamic stretching using just your bodyweight could significantly improve hip flexion range of motion "with sustained effects lasting over 60 minutes."
