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If I had to guess, I’d say that I spend at least a third of my day sitting. As a desk worker who logs on first thing and spends at least eight hours (if not more) tapping away behind my screen, it probably comes as no surprise. But all this sedentary behaviour can wreak havoc on my hips. That’s because spending too much time in a static position can cause your hip muscles to shorten and tighten. And when this happens, it can lead to hip stiffness and/or tightness and tension felt around your lower back, spine, and hips. To help combat this and free my hips, I often look for hip stretches that undo the ill effects felt from sitting. One stretching routine I swear by is this quick session from professional fitness coach Sean Vigue, which contains just four seated moves. Along with being suitable for all — no matter whether you’re a seasoned stretching pro or beginner — they can be completed in minutes. So if you’re hoping to find some relief from all that sitting, roll out a yoga mat, get comfy on the floor, and prepare to hack your hips. What are the four seated stretches for unlocking your hips? Stretching doesn’t have to be complicated. In fact, many of the moves that Vigue suggests ticking off daily, you will probably complete on the regular anyway. That’s because the four stretches include: Sitting cross-legged: just remember, to complete this stretch on both sides, you’ll need to cross your right leg over your left and vice versa.Butterfly pose: this involves pressing the soles of your feet together and gently pressing your knees towards the ground so they drop down on both sides. You’ll essentially be creating a diamond shape with your legs. Vigue says you can add an upper body twist too, if that feels good.Tortoise pose: there are different levels to this stretch, but Vigue recommends beginners start with the soles of their feet together (like in butterfly pose) and then gradually start sliding their hands underneath their legs, hinging forward.Fire log: starting in a cross-legged position, the idea is to stack the opposite ankle on top of the opposite leg, aligning your shins so they are parallel. If it feels OK, you can move from side to side in the position, forward or back, or just sit still and enjoy the relief this move can bring. How do you loosen tight hips? Research has confirmed that stretching can be an effective way to reduce muscle tightness. And I concur after trying out the hip-hacking stretches listed above. But the real question is whether you should perform static stretches over dynamic stretches? Static stretches refer to moves where you hold your body in one position for a prolonged period of time. Dynamic stretches involve moving your muscles and joints through their full range of motion, rather than holding one position. Each has its place in any movement routine, as the latter can help you warm up your muscles, elevate your heart rate, and give your mobility a boost before activity. While the former can help you cool down or relax tight muscles. That said, a 2019 study, published in the Journal of Sports Science & Medicine, which looked at the effects of dynamic stretching and the range of motion (ROM) in the hip joint in the elderly, concluded that this particular type of stretching can “effectively improve” degree of movement in the joint, and it provided a sustained effect for over 60 minutes. Follow Tom's Guide on Google News and add us as a preferred source to get our up-to-date news, analysis, and reviews in your feeds. More from Tom’s Guide Forget the frog stretch — these are the first 3 essential exercises I teach to build strong, robust hips and improve mobilityI ditched pigeon pose for these 5 hip exercises, and my hips have never felt betterAs a personal trainer, these 3 stretches are essential for healthy hips after 40
