How to Loosen Tight Hips Without Getting on the Floor, by Stronger After 60 on YouTube. 4 min 59 s.
- Video length
- 4 min 59 s
- Time to do it
- 10 minutes
- Difficulty
- Easy
- Steps
- 7
What you need
Steps
Sit toward the front of a sturdy chair with both feet flat on the floor and your back tall. Keep the chair against a wall so it cannot slide.
Warm up by marching in place. Lift one knee a few inches, lower it, then lift the other. Continue for about 30 seconds.
Do a seated hip flexor stretch. Slide one foot back slightly, tuck your tailbone and gently press that hip forward until you feel a stretch at the front of the hip. Hold 20 to 30 seconds, then switch sides.
Mobilize your pelvis with slow pelvic tilts. Rock your pelvis forward and back, then side to side, for about 30 seconds each way.
Wake up your glutes with seated squeezes. Squeeze both buttocks for 5 seconds, relax, and repeat 8 to 10 times.
Open the hips with a seated figure-four. Cross one ankle over the opposite knee, sit tall and lean forward slightly. Hold 20 to 30 seconds, then change legs.
Finish with slow seated marches and a few deep breaths. Stand up slowly and notice how your hips feel.
Tips and common mistakes
Move gently and stop any stretch that causes sharp pain or numbness.
Breathe normally during each hold instead of holding your breath.
Repeat the routine once or twice a day if you sit for long periods.
Check with your doctor first if you have a joint condition or recent hip injury.
Questions
Can I do this routine if I have knee pain?
Yes, the movements are seated and low impact. Keep your feet flat and avoid pressing on the knee during the figure-four stretch.
How often should I do these hip stretches?
Once or twice a day works well, especially after long periods of sitting. Consistency matters more than length.
Do I need to get on the floor for any part?
No. Every movement is done while seated in or standing next to a sturdy chair.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
