Engage abs and push into the floor with heels to lift hips so knees, hips, and shoulders aligned. The good news is that there are a range of simple yoga poses you can do at home that target each of the four primary directions of hip movement, with modifications for all levels. Lie on your back with knees bent and feet on the floor, hip-width apart. New York City-based yoga teacher Amanda McDonald agrees that tight hips are a widespread issue: “Hip openers are actually the most-requested moves in my yoga classes.” If you fail to move in certain directions that open up the hips, you’ll reduce your range of motion over time, she says. “This combination negatively affects our ability to walk, maintain proper posture, and the stability of our spine.” In 2017, a study published in The Journal of the American Academy of Orthopaedic Surgeons found that hip joint injuries account for about 6% of all sports injuries-and they’re becoming more common by the year. “For people who sit a long time at work, the hip flexors and rotators become tight, and the gluteal muscles become weak,” Danoff says. Tight hips are a common issue, says Rob Danoff, director of family and emergency medicine residency programs at Aria Health in Philadelphia. If your toes point outward rather than straight ahead, your hip muscles are probably overworked and need to be stretched. Wondering if you have tight hips? Here's a simple test: Stand up and look down at your feet. Stiff hips can even shorten your stride, slowing your 5K goal time!
But for some people, tight hips make themselves known all throughout the day, whether you’re walking to the bathroom, sitting on the couch, or climbing into bed. If you’re lucky, you won’t notice your hips are tight until you’re trying to do the Half Pigeon pose in your yoga class.
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