Simple Hip Stretches You Can Do Without Standing Up

Sitting for long hours can lead to stiff, achy hips, making movement uncomfortable and reducing mobility over time. While standing up and stretching is ideal, sometimes a busy schedule (or mobility limitations) keeps you glued to your chair. The good news? You can still relieve tightness and discomfort without standing up.

These five seated hip stretches will help you feel looser, improve flexibility, and even promote relaxation by calming your nervous system. Aim to perform them twice a day or whenever stiffness sets in.

1. Seated Figure 4 Stretch

This stretch targets the hips and glutes, relieving tension from prolonged sitting.

How to do it:

• Sit up tall with both feet flat on the floor.

• Cross your right ankle over your left knee.

• Gently press your right knee downward while keeping your back straight.

• Lean forward slightly at the hips without rounding your spine.

• Hold for 30 to 60 seconds, then switch legs.

2. Seated Modified Pigeon Stretch

Inspired by the classic pigeon pose, this stretch opens the hips and lower back.

How to do it:

• Sit with a straight back and both feet flat on the floor.

• Cross your right leg completely over your left.

• Rotate your torso toward your right, using the back of the chair for support.

• Hold for 30 to 60 seconds, then switch sides.

3. Seated Hip Flexor Stretch

This move counteracts the tightness caused by sitting for extended periods.

How to do it:

• Sit tall and scoot toward the edge of your chair.

• Drop your right knee toward the ground, moving into a half-kneeling position.

• Rotate your torso to the left for an added stretch.

• Hold for 30 to 60 seconds, then switch sides.

4. Seated Hamstring Stretch

Tight hamstrings can contribute to hip stiffness. This stretch helps lengthen the muscles in the back of your thighs.

How to do it:

• Sit at the edge of your chair.

• Extend your right leg straight in front of you, keeping your heel on the floor.

• Lean forward at the hips, reaching toward your toes while keeping your back straight.

• Hold for 30 to 60 seconds, then switch legs.

5. Seated Modified Butterfly Stretch

This stretch improves hip flexibility and opens up the inner thighs.

How to do it:

• Sit at the front of your chair with your feet together.

• Let your knees fall open as wide as possible.

• Use your hands to gently press on the inside of your lower legs to deepen the stretch.

• Hold for 30 to 60 seconds.

The Bottom Line

Even when you're stuck at your desk, these simple seated stretches can provide much-needed relief for tight hips. Making them a regular part of your day can improve flexibility, reduce discomfort, and enhance overall mobility.

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