If you sit for most of the day, your hips probably feel it. Tight hips can make it harder to bend, climb stairs or get out of the car, and they often show up as a nagging lower back or stiff knees. The good news is that hips respond well to a little daily attention. Ten minutes of gentle movement, most days, can make a noticeable difference within a few weeks.
Why hips get tight
Sitting keeps the hip flexors, the muscles at the front of your hips, in a shortened position for hours. Meanwhile, the glutes, the big muscles of your backside, get less work and become weaker. Over time, this imbalance makes it harder for the hip to move through its full range. Age and old injuries can add to the stiffness.
Before you start
- Move slowly and breathe normally.
- Stretch to the point of mild tension, never sharp pain.
- If you have had a hip replacement or a recent injury, ask your doctor or physical therapist which moves are safe for you.
A 10-minute hip routine
1. Kneeling hip flexor stretch (1 minute per side)
Kneel on one knee with the other foot flat in front of you. Gently tuck your tailbone under and shift your weight forward until you feel a stretch at the front of the hip on the kneeling side. Put a folded towel under the knee for comfort.
2. Figure-four stretch (1 minute per side)
Lie on your back with knees bent. Cross one ankle over the opposite knee. Gently pull the bottom leg toward your chest until you feel a stretch in the outer hip and buttock. You can also do this seated in a chair.
3. 90/90 hip switches (10 slow repetitions)
Sit on the floor with both knees bent to about 90 degrees and both legs dropped to one side. Slowly lift both knees and rotate them to the other side. Use your hands behind you for support. This move works both inward and outward rotation of the hips.
4. Glute bridges (2 sets of 10)
Lie on your back, knees bent, feet flat. Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees. Hold for two seconds and lower slowly. Strong glutes help support the hips and lower back.
5. Clamshells (2 sets of 10 per side)
Lie on your side with knees bent and stacked. Keeping your feet together, lift your top knee like a clamshell opening, then lower it. This strengthens the muscles on the side of the hip, which help with balance and walking.
6. Standing leg swings (10 per direction, per leg)
Hold a wall or chair for balance. Swing one leg forward and back, then side to side, in a controlled way. This is a good warm-up before a walk.
7. Deep squat hold (30 to 60 seconds)
Hold on to a sturdy counter or door frame and lower into a squat as deep as is comfortable, keeping your heels down if you can. Shift gently from side to side. This opens the hips in a way everyday life rarely does.
Building it into your day
- Do the routine after a warm shower, when muscles are looser.
- Stand up and walk for a couple of minutes every hour you sit.
- Try a few leg swings while the kettle boils.
- Take the stairs when you can.
For a full-body routine to pair with this, see winter workouts at home.
What about joint supplements?
Many people with stiff hips look at joint supplements. Here is an honest summary:
- Glucosamine and chondroitin have been studied for decades in knee and hip osteoarthritis with mixed results. Some people report less pain, but large trials have not shown consistent benefits over placebo.
- Collagen has some small studies suggesting it may help joint pain in athletes and people with osteoarthritis, but the evidence is early. See collagen supplements: what to know.
- Omega-3 fish oil may modestly help joint stiffness in people with rheumatoid arthritis. See omega-3 and inflammation.
- Turmeric has some promising research for osteoarthritis pain. See turmeric and curcumin.
- Vitamin D matters for bone health, especially if you are low. See our vitamin D guide.
None of these replace movement. Exercise is one of the most effective treatments for hip and knee osteoarthritis, according to arthritis experts. The Arthritis Foundation has more guidance on exercising with joint pain.
When to see a doctor
See a doctor or physical therapist if hip pain:
- Started after a fall or injury.
- Wakes you at night.
- Comes with swelling, warmth, redness or fever.
- Makes it hard to bear weight.
- Spreads down the leg with numbness or tingling.
The bottom line
Tight hips are common and usually improve with regular, gentle stretching and strengthening. Ten minutes most days, plus less time sitting still, goes a long way. Supplements may help a little for some people, but they are not a substitute for moving.