How To Fix Tight Hips From Sitting All Day, by Christina Nicci on YouTube. 1 min 24 s.
- Video length
- 1 min 24 s
- Time to do it
- 5 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Anchor your resistance band at hip crease height. A door anchor, sturdy pole or low railing works. Check it holds firm before you pull.
Step into the band and face away from the anchor so it sits around the front of one thigh, just below the hip crease.
Stand tall with feet hip width apart and take a small step forward to add light tension.
Hinge slightly at the hips and squeeze the glute of the banded leg, pushing the leg back against the band.
Tuck your pelvis under as you squeeze. You should feel a stretch at the front of the hip and thigh.
Hold the squeeze for two seconds, then release slowly. Keep the movement small and controlled.
Repeat 5 times on that side, then turn around and do 5 reps on the other leg.
Stand up and walk a few steps to check how your hips feel. Repeat the set once more if you have time.
Tips and common mistakes
Keep the band low on the thigh, not around your waist, or you will work your core instead of your hip.
Do not arch your lower back to push further. The tuck comes from your pelvis, not your spine.
Stop if you feel sharp pain in the hip or lower back, and keep the range small.
Do this once or twice a day, especially after long sitting blocks, to keep the effect.
Questions
How often should I do this exercise?
Once or twice a day works well, especially after a long stretch of sitting. Five reps per side is enough per set.
What if I do not have a resistance band?
You can do the same hip hinge and glute squeeze without a band. The band adds resistance, but the tuck and squeeze still help.
Should I feel this in my glutes or my hip flexors?
You should feel a stretch at the front of the hip and a squeeze in the glute of the working leg. If you feel it only in your lower back, reduce the range.
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.
