Tight Hips: Why You have them, and how we will fix it.
Ever feel like your hips are locked up, making it hard to move freely? You’re not alone. In today’s post, we kick off the 21-Day Mobility Challenge with a focus on unlocking tight hips. Over the next week, we’re going to lay a strong foundation by addressing the root causes of hip tightness—especially the stiffness from sedentary habits—and show you exactly how to fix it.
Why Do Your Hips Feel Tight?
Many of us lead a sedentary lifestyle—sitting at desks for hours, driving, or even standing in one spot all day. Over time, these habits lead to tight hip flexors and hamstrings. When these muscles remain in a shortened state, they pull on your pelvis and restrict your hip movement, making everyday activities and athletic performance more challenging. The body’s natural response to protect itself can actually contribute to stiffness and reduced mobility, which is why targeted movements are essential to unlock these areas. Remember, sedentary habits often cause tight hips.
The Moves to Fix It
1. Standing Good Mornings
- What They Do:
Standing Good Mornings engage your lower back, hamstrings, and glutes. They help lengthen and release tension in the posterior chain—key for unlocking hip mobility. - Tip:
Keep your back straight and hinge at your hips. Start with a light range of motion and gradually increase as your strength and flexibility improve to alleviate the tight hips.
2. Couch Stretch
- What It Does:
The Couch Stretch targets the hip flexors by allowing you to push your hips forward and open up the front of your body. This movement counters the tightness from prolonged sitting. - Tip:
Use a couch or wall for support. Adjust your knee position until you feel a deep but comfortable stretch. Hold and breathe deeply to enhance the release of your tight hips.
3. Deep Squat Hold
- What It Does:
A deep squat hold is incredibly effective for developing both flexibility and strength in your hips and legs. It forces your hips to open and your core to stabilize, building resilience over time. - Tip:
Sink into a deep squat and hold for 20-30 seconds. If you find it challenging, support yourself by placing a small cushion or bench behind you until your strength and flexibility improve.
Building the Foundation
In Week 1 of our mobility challenge, our focus is on establishing a solid foundation for more advanced movements. Tight hips are often the result of our modern lifestyle—but by incorporating these targeted moves, you can gradually unlock your hips and improve overall movement. As you practice these exercises, listen to your body. A little discomfort is normal, but with consistent practice, you’ll start to notice improved mobility and reduced stiffness.
Call to Action
👉 Watch today’s follow-along video and try these moves for 10 minutes!
Let’s get started on this journey to better mobility. If you have any questions or need further guidance, drop a comment below or reach out to me directly. Your path to unlocking your full movement potential begins now! By focusing on exercises, we can effectively address tight hips.
Talk Soon,