Whenever you sit for long periods, whether it’s at work or on the couch at home, you’re probably familiar with tight hips. “Hip stiffness” is a common problem and can lead to pain and other issues. Tight hips can cause back pain and make everyday activities such as getting up from a chair or tying your shoe very difficult.  This does not mean you must endure the pain and discomfort. 

Treatment is also available and you can do plenty of things to help loosen those tight muscles and improve your range of motion. Here are some most effective exercises for loosening tight hips. We’ll also provide tips for incorporating these exercises into your daily routine. 

Foam Rolling

Foam rolling is a type of self-massage technique that can help to release tension and tightness in the muscles around the hip. It can also help to improve mobility and flexibility.

Static Stretching

Static stretches are a very beneficial way of increasing flexibility as they help improve the range of motion in your joints. If you have tight hips, this is an excellent form of stretching to try as it will target those muscles and loosen them up.

Static stretches work by putting gentle tension on the muscle and then holding the stretch for a set time. This allows the muscle to lengthen and relax gradually.

tips to help tight hips prairie trail physiotherapyDynamic Stretching

Dynamic stretching is a type of stretching that uses movement to stretch your muscles. This type of stretching differs from static stretching, which involves holding a stretch for a certain amount of time.  Warming up with dynamic stretching is a good idea before exercising or playing a sport.

There are a few different types of dynamic stretches. The following are some examples:

  • Arm circles
  • Hip swings
  • Hamstring curls
  • Walking lunges

Self-myofascial Release

Self-myofascial release, or SMR, is a technique that can help to improve flexibility and range of motion. It involves using a tool, such as a foam roller or a ball to massage the muscles and release tension.

Strength Training

A strength training routine can be a good way to improve your hip mobility, including flexibility in the hips. Strength training exercises include squats, so if you want to add some but have been afraid of hip pain, use a lower weight instead of higher weights. You may also want to try lunges or machine work for your hips. 


Yoga is a great way to stretch and strengthen your hips. It can also help you improve balance, flexibility, and range of motion. And because yoga focuses on breathing deeply and mindfully, it’s a great way to reduce stress, and therefore pain. 

These are some yoga poses that will help you loosen up those tight hips. 

  • Child’s Pose
  • Downward Facing Dog
  • Down Dog Split
  • Low Lunge
  • Crescent Moon Pose

Physiotherapy Mobilization or Manipulation

Mobilization or manipulation are a common treatment provided by physiotherapists.  It is a manual procedure involving hands to move a joint beyond its normal range of motion. This is done to restore or improve joint function. It is shown to be beneficial for treating muscle spasms and pain in patients with tight hips.