Alleviate tight hips quickly with these three stretches suggested by a Pilates specialist in under five minutes.
Pilates expert Portia Page, with over three decades of experience in the fitness industry and two decades as a certified Pilates instructor, offers guidance on alleviating tight hips caused by prolonged sitting. Although her book, Pilates Illustrated, does not provide a direct, detailed list of hip-specific moves, her teachings and insights emphasise the importance of mobility and strength in the hips and surrounding muscles.
To improve hip function, Page recommends dynamic stretches and body movements that mimic natural joint mobility, as well as controlled hip-strengthening exercises. One such exercise is the hip flexor stretch, which involves lying on your right side with your right arm extended and head on right biceps. Grab your left foot or ankle, push hips forward, and hold for 30-60 seconds. Repeat on the other side.
Another recommended exercise is the hamstring stretch, which involves lying on your back with your knees bent and feet flat on the floor. Lift one leg, straighten it, raise your foot to a comfortable height, bend your knee to lower under control, and repeat on the other leg (4-6 reps).
Page's approach to tight hips also includes deep stretches to release tight muscles and strengthening exercises that encourage stability and mobility in the hips. For instance, standing hip circles or leg lifts provide controlled mobility, while deep hip-opening stretches like lunges or figure-four stretches target specific areas for relief. Strengthening exercises incorporating bodyweight squats focusing on controlled hip movement further help promote stability and mobility.
A 15-minute standing workout by Page includes high knees with overhead reach to engage hip flexors dynamically, squats with overhead arm swings to promote hip flexibility and strength, and standing cross-body crunches that also engage the core and hips.
Regular stretching, such as the lateral hip stretch and the hip flexor stretch, can help combat the tightening of hip flexor muscles caused by prolonged sitting. The lateral hip stretch targets the left glute, while the hip flexor stretch focuses on the thigh and hip flexor muscles.
To perform the lateral hip stretch, lie on your back with knees bent and feet flat. Place your left ankle on your right knee, flex your left foot, allow your left knee to fall to the left, lift your right knee to deepen the stretch in your left glute, and repeat or hold for 30-40 seconds. Repeat on the other side.
For those seeking more precise routines from Portia Page, her TikTok account and other platforms demonstrate flows that may be helpful, as some of her videos contain mobility and strength flows aimed at lower body joints.
Portia Page is a master instructor at Balanced Body, a manufacturer of Pilates equipment, and holds numerous certifications, including the NCPT with the National Pilates Certification Program, and certifications with the American Council of Exercise (ACE) and Athletics and Fitness Association of America (AFAA).
In conclusion, a combination of deep stretches and strengthening exercises, aligned with Pilates principles advocated by Portia Page, is the best approach for tight hips after prolonged sitting.
- To further boost flexibility and strength in the hips for improved overall wellness, consider incorporating yoga poses like the pigeon pose, lunge, and warrior III into your health-and-wellness routine.
- The science of fitness and exercise supports the benefits of practicing yoga, as it not only enhances flexibility but also contributes to overall fitness and health.
- By combining dynamic stretches, hip-strengthening exercises, deep stretches, and Pilates principles, as demonstrated by fitness expert Portia Page, you can alleviate tight hips and maintain a promising fitness-and-exercise regimen.
