A Pilates instructor recommended this three-move sequence to tackle my hip stiffness—here’s how it helped

I’ve been dealing with a stiff right hip for about a year now, and while I commit to regular strength training and Pilates sessions, I’ve struggled to find something that can really help.

I asked Pilates instructor Jenny White, founder of The Kai Life, to see if she could help me understand why my right hip might be bothering me and what to do about it. She had a surprising suggestion for what might be causing it.

“Often, hip issues stem from long periods of sitting, and if you’ve got more stiffness on one side, it could be from favouring one leg crossed over the other,” she says.

White has experienced similar issues with her hip, and says that combining three moves in particular have helped.

She recommended trying this three-move sequence daily for two weeks to see if I noticed a difference.

“Every body is so different and hip issues can be pretty complex,” she says. “But if you do notice relief from the exercises, the results can really be pretty quick.”

Here is the three-move sequence.

The sequence

1. Trigger point ball massage

Hold: 60-90sec

• Lie on your back or side. If your pain is more focused in the glute area, you may want to lie on your back.
• Place a massage ball or tennis ball where you’re feeling the tension. Try to trace it to a connection point at your hip where the muscle meets the bone.
• Gently shift your weight into the ball and hold it, or slowly shift your weight around to explore tight spots.
• Pause on tender areas and take 4–5 slow breaths.
• If you have multiple points of tension, repeat.

How it helps: “This is great for really tuning into where you're feeling the tension, and the relief this brings,” says White. “When the muscle softens, the stretching that follows is much more effective.”

2. Figure four bridge

Reps: 8-10

• Lie on your back with your knees bent and feet flat on the floor.
• Cross your right ankle over your left knee.
• Place your hands on your hips to help keep them level.
• Press through your left heel and lift your hips.
• Try to keep your pelvis level throughout.
• Lower slowly with control.
• Do all your reps on one side, then switch sides.

How it helps: “Tight hips definitely come from repetitive uneven movements,” White explains. “Strengthening the glutes and stabilizers can help.”

3. Reclined shoelace

Hold: 60-90sec

• Lie on your back and lift your legs.
• Cross your right thigh over your left.
• Lower your legs a little, making sure one knee is above the other.
• Hold behind your thighs, or at your shins or ankles, depending on your mobility. You may need to adjust your legs to find a comfortable position.
• Gently draw your knees toward your chest.
• Try not to force the stretch. Breathe slowly and let gravity do the work.
• Hold for time, then switch sides.

How it helps: “This is a yin yoga move that targets the deep gluteal fascia, encouraging tight hip release through stillness and your breath,” says White.

Did the three-move sequence help my tight hip?

I tried White’s three-move sequence daily for two weeks, usually in the evening after work when my hip stiffness feels its worst.

The trigger point ball massage was probably the most surprising part of the routine. Lying on top of a tennis ball felt uncomfortable at first, especially when I found particularly tender spots around my hip. But after a few slow breaths, I could feel the tension gradually start to soften.

Even though the move is simple and mostly stationary, it definitely felt like I was releasing some tightness before I moved on to the stretches.

The figure four bridge was helpful because it combined stretching with strengthening. I could feel my glutes working to stabilize the pelvis, which made the movement feel more purposeful than just holding a stretch.

If I had tried to come up with a routine on my own, I would have focused more on stretching than strengthening, so it was helpful to learn that strength moves can help.

The reclined shoelace felt a bit awkward at first, but once I’d found a position I was comfortable with (I held on to my shins), it felt like a really good stretch. It released a lot of tension in my glutes and right hamstring, which seemed to have a positive knock-on effect on my hip.

While I mostly struggled with stiffness in my right hip, I did each move on both sides, as White advised. She explains: “I’d repeat the sequence on both sides to even things out, and because it's excellent for preventative care for these muscles.”

After two weeks, this routine has genuinely improved my hip stiffness. I think it’s the unique combination of massage, gentle strengthening and stretching that has helped.

It’s a short routine, so easy enough to squeeze in on busy days. I’ll definitely be keeping it in my regular rotation.