Simple Exercises to Improve Hip Mobility After Prolonged Sitting

Shakira once said that hips don’t lie, and if you’ve been experiencing discomfort or tightness in your hips due to increased sitting time, you’re not alone. These exercises focusing on hip flexor strength and flexibility can help alleviate these issues. Research indicates that most adults in the U.S. spend more than eight hours a day sitting, a number that has likely increased during the pandemic with the rise of remote work. This sedentary lifestyle reduces opportunities to stretch and strengthen the hip muscles, resulting in decreased mobility and potential discomfort when attempting to use them.

You may notice clicking sensations during movements such as transitioning from sitting to standing, indicating stiffness in the psoas muscle, commonly known as the hip flexor. Carolyn Lyons, the founder of Wild Girl Wellness and an experienced personal trainer, emphasizes that tight hip flexors can lead to pelvic instability, affecting overall body alignment. Prolonged sitting is a significant contributor to tight hip flexors, as the hips remain in a flexed position, causing them to shorten over time. However, incorporating two straightforward exercises focusing on hip flexor strength and flexibility can help enhance hip mobility and reduce discomfort.

@wildgirlwellness#hipflexors always out here trying to ruin all the fun #hipmobilitywork #warmuptime♬ Coming In Hot – Andy Mineo & Lecrae

1. Seated Straight-Leg Hip Flexion

Begin by sitting on the floor with your legs straight and positioned wider than your shoulders. Place an object, such as a small weight or water bottle, on the floor between your calves. Place your right hand between your legs and your left hand outside your left leg. While keeping your legs straight, lift your left leg over the object, bringing it next to your right leg and gently tapping the floor before returning to the starting position. Aim for 5–10 repetitions before switching sides.

“[This] hip-flexion exercise can be adjusted by increasing the height of the object over which you lift your leg or leaning against a wall to prevent leaning backward,” suggests Lyons.

2. Supine Straight-Leg Hip Circles

Lie on your back with your legs straight and your arms bent, hands behind your head. Raise your left leg straight up, forming a right angle with your body. Using your hip muscles, draw 5–10 small circles clockwise and then counterclockwise in the air, keeping your back flat on the floor and minimizing body movement. Repeat the same on the other leg once completed.

“Both exercises can be performed two to three times a week,” says Lyons. “For individuals finding them challenging, I incorporate these movements into their regular workout routine as part of their hip or core exercises. As they progress, I introduce them during the warm-up.”

In addition to alleviating hip discomfort, these exercises can potentially enhance running and jumping abilities, based on research findings. It’s also beneficial to take short standing and walking breaks throughout the day to further support your hip flexors and posture.

Add this hip-opening yoga flow to your fitness routine for some extra care and flexibility for your hips:

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