Understanding Hip Tension

Chronic hip tightness can significantly impact daily activities, making simple movements like climbing stairs or even sitting down uncomfortable. According to musculoskeletal physiotherapist and yoga instructor Mariam Shafei-Sabet, this stiffness is often a compensatory reaction to weaknesses in other muscle groups.

«If your glutes are weak or inhibited, the deep hip rotators, tensor fasciae latae or iliopsoas are forced to work overtime to stabilize your pelvis, resulting in secondary overload and structural tightness,» Shafei-Sabet explains. While addressing these muscle imbalances is key, it is also important to consult a healthcare professional if pain persists, as there can be non-muscular causes for hip discomfort.


The Recommended Exercises

To help alleviate tension and improve stability, Shafei-Sabet recommends incorporating the following four movements into your routine:


1. Low Lunge

This movement is designed to stretch the hip flexors and quadriceps while engaging the core. To perform it:

  • Start in a kneeling position, stepping your right foot forward so the knee is at a 90° angle over your ankle.
  • Shift your left knee slightly back and tuck your toes.
  • Reach your arms upward and gently press your hips forward to deepen the stretch.
  • Hold for 3–5 breaths and switch sides.

2. Active Pigeon

This pose focuses on the front glute and enhances hip stability. To perform it:

  • Begin on your hands and knees, extending your left leg straight back.
  • Bring your right knee forward and lower your hips toward the floor.
  • Angle your right shin comfortably in front of you.
  • Press your shin into the mat to slightly lift your hips, drawing your inner thighs together, and lean forward to activate the glute muscles.
  • Hold for 3–5 breaths per side.

3. Side Plank

Targeting the gluteus medius and the lateral chain, this exercise is crucial for balance as we age. To perform it:

  • Lie on your side, propping your torso up on your forearm.
  • Lift your hips until your body forms a straight line.
  • Hold for 30 seconds per side. You can modify this by bending your lower knee or increase the challenge by lifting the top leg.

4. Single-Leg Bridge

This move is effective for strengthening the glutes and lengthening the front of the hip. To perform it:

  • Lie on your back with feet flat on the floor and knees bent.
  • Lift your hips while squeezing your glutes.
  • Extend one leg straight into the air, keeping your pelvis steady.
  • Hold for 3–5 breaths before lowering and switching legs.