If you suffer with tight, sore hips, you may have tried a few hip stretches but found they didn’t provide much relief.
Although hip stretches can help to mobilise your joints and muscles, it’s often just one part of a permanent solution.
Yoga instructor Mara Cimatoribus recently shared a Reel recommending five approaches to effectively deal with tight hips, particularly if it’s also leading to lower-back pain.
Five ways to reduce hip stiffness
I wanted to know more, so I spoke with Cimatoribus about each approach in the Reel.
1. Move your hips in circles
“Most of us live in straight lines—we sit, walk, and stand without much variation,” Cimatoribus tells Fit&Well. “But our hips thrive on circles, shifts, and rhythm.”
“Circular movements like hip CARs (controlled articular rotations) encourage the hips to explore their full range. This helps lubricate the joint, improve neuromuscular control and build strength.”
2. Strengthen what’s weak
Often, hip pain or stiffness is caused by weakness in a muscle around the hip. That’s why it's always worth getting any pain or discomfort checked out by a health professional who can help identify what might be the root cause of the issue.
However, Cimatoribus says hip tightness is frequently caused by issues with the glutes and hip stabilizers. “Tightness is often a protective response to instability,” says Cimatoribus. “Weak glutes and underactive stabilisers can cause the body to lock down the hips.
“Strengthening the glutes, outer hips and core muscles creates support and space for the hips to move more freely.”
One of the moves she recommends for strengthening the glutes and hips is clamshells. Good form is crucial in this movement and Cimatoribus says it’s important not to let your hips roll back. “Use a resistance band for added activation and focus on control over speed,” says Cimatoribus.
3. Incorporate active stretches
Perhaps you’ve tried holding a stretch for 30 seconds, but have not felt the benefits. In this case, you might want to try active stretching, which involves actively pushing into the movement (often using a prop or wall to support you). Cimatoribus describes this style as stretching as “far more functional”.
“For example, you can press your foot into your hand in a quad stretch, which strengthens and lengthens the hips at the same time, leading to more lasting mobility,” says Cimatoribus.
4. Check your sitting habits
“Postural habits have a huge impact on hip health,” says Cimatoribus. “Prolonged sitting shortens the hip flexors, and weakens the glutes and core.”
Changing how you sit during the day could help and Cimatoribus also suggests taking regular breaks from your desks to put your hips in new positions, such as the 90/90 stretch.
Cimatoribus' advice if you try this stretch is to “sit tall and avoid collapsing into one hip while gently leaning forward over the shin.”
5. Make it fun
Finally, it’s important to make sure moving your body doesn't feel like a chore. “Incorporating movement that feels enjoyable—like dancing, flowing yoga or intuitive swaying—releases tension, improves circulation and invites natural mobility,” says Cimatoribus.
“It also helps shift your mindset from fixing tightness to simply moving with joy and curiosity, which is where real progress happens.”
See if you can incorporate hip mobility into your daily routine to add some feel-good movement into dull moments like brushing your teeth or making a cup of coffee. That can be a more effective way of moving more than trying to fit a stretching routine into your to-do list.
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