Quickly loosen up tight hips in just five minutes with these three stretches recommended by a Pilates professional.
Portia Page, a certified Pilates instructor and author of the book "Pilates Illustrated," has shared three stretches to help alleviate tight hips caused by prolonged sitting periods. These exercises, which form part of a standing Pilates workout, focus on promoting hip mobility and strength.
The first stretch is the Hamstring stretch. To perform this stretch, lie on your back with your knees bent and feet flat on the floor. Lift one leg, straighten your leg, raise your foot to a comfortable height, and bend your knee to lower under control. Repeat this 4-6 times before switching to the other leg.
The Hip flexor stretch follows next. To perform this stretch, lie on your right side with your right arm extended and your head resting on your right biceps. Bend your left knee and reach your left hand behind you to take hold of your foot or ankle. With your thighs in line, push your hips forward and feel the stretch in your thigh and hip flexor muscles. Repeat the Hip flexor stretch on the other side.
The third stretch is the Lateral hip stretch. To perform this stretch, lie on your back with your knees bent and feet flat on the floor. Place your left ankle on your right knee and flex your left foot (lifting your toes in the direction of your knee). Allow your left knee to fall gently to the left-hand side. Lift your right knee to deepen the stretch in your left glute, either lifting and lowering your right knee for 4-6 reps or lifting and holding the stretch for 30-40 seconds. Repeat the Lateral hip stretch on the other side.
These exercises, which do not require equipment, engage multiple muscle groups and can offset the tightness caused by prolonged sitting. Portia advises doing this flow 3–5 times weekly along with resistance training and daily walks for best results. Regular stretching and hip-strengthening exercises can increase flexibility, reduce joint stiffness, and make everyday tasks feel easier.
Portia Page is a highly qualified Pilates instructor, holding certifications from the National Pilates Certification Program, American Council of Exercise, and Athletics and Fitness Association of America. She is also a master instructor at Balanced Body.
- Portia Page, a science-based fitness and health-and-wellness advocate, suggests incorporating yoga exercises like the Hamstring stretch, Hip flexor stretch, and Lateral hip stretch into one's fitness-and-exercise routine to boost flexibility, alleviate tightness caused by prolonged sitting, and improve overall fitness and wellness.
- As a fitness and wellness practitioner, Portia emphasizes the importance of consistent practice, recommending that these stretches be done 3–5 times weekly, alongside resistance training and daily walks, for optimal results.
- In addition to her expertise in Pilates, Portia Page, a renowned fitness instructor, holds multiple certifications from renowned organizations such as the National Pilates Certification Program, American Council of Exercise, and Athletics and Fitness Association of America, further solidifying her position as a leading voice in the fitness and health-and-wellness industry.
