A physical therapist recommends these five hip stretches to undo the damage of sitting

Smiling woman outside on deck stretching her hips in a low lunge.

Hip mobility is a topic that’s likely to always be trending. If you spend long hours sitting, you might notice stiffness, reduced range of motion or even discomfort around your hips.

“The majority of our day is often spent with our hips flexed, or bent at a 90° angle. This leads to shortening of the muscles in the front of our hips, and they get used to this position,” says physical therapist for Smith Physical Therapy, April Flood.

“Unless you are actively working on your hip mobility already, you are likely not taking your hip through its full range of motion. This leads to muscles getting tight and joints getting stiff.”

Your hips are ball-and-socket joints, meaning they’re built for rotational and multi-directional movement. But if you’re mostly sitting or walking in a straight line, you’re missing out on all the other movements, says Flood.

Hip mobility is also crucial for active ageing and maintaining independence. “You need hip mobility for so many daily activities, such as putting on shoes and socks, squatting down to reach into cupboards, cleaning, gardening and playing with your kids or grandkids,” says Flood.

Limited mobility can also shift the strain to other areas or stop you from moving freely. “If you do not have the mobility at your hips, your lower back or knees will need to make up for it, which can lead to injuries elsewhere.”

Flood recommends these five stretches to support better hip mobility. Here’s how to do them.

1. Abductor stretch

(Image credit: Smith Physical Therapy)

Reps: 5 each side

• Stand with your feet in a wide stance.
• Moving slowly and with control, bend your right knee and push your hips back, moving your torso to your right and reaching down to place your hands inside your right foot.
• You should feel this stretch on the inside of your thigh.
• Hold for three to five seconds, then repeat on the other side.
• Continue, alternating sides with each rep.

2. Mermaid stretch

(Image credit: Smith Physical Therapy)

(Image credit: Smith Physical Therapy)

(Image credit: Smith Physical Therapy)

(Image credit: Smith Physical Therapy)

Reps: 5 each side

• Sit on the floor with your right leg in front of you with the knee bent, and your left leg to the side of you with the knee bent so your foot points behind you.
• Reach your right arm up and over to the left, then return to the starting position.
• Repeat this five times.
• From the same starting position, lean back to stretch your back, hip and leg.
• Then lean forward to stretch your front hip.
• Switch legs repeat the sequence on the other side.

3. Hip drop

(Image credit: Smith Physical Therapy)

(Image credit: Smith Physical Therapy)

(Image credit: Smith Physical Therapy)

Reps: 5 each side

• Sit on the floor, with your knees bent and feet flat on the floor, wider than hip-width apart.
• Let one knee drop inward, keeping your hips grounded.
• Return to center and repeat on the other side.
• Continue, alternating sides with each rep.

4. Spiderman stretch

(Image credit: Smith Physical Therapy)

Reps: 5 each side

• From standing, take a large step back with your left foot.
• Keeping your left leg straight, bend your right knee, lower your hips and place your hands on the floor inside your right foot.
• Reach your right arm up as far as you can, rotating through your torso.
• Repeat the arm lift five times, then switch legs.

5. Psoas/hip flexor stretch

(Image credit: Smith Physical Therapy)

Reps: 5 each side

• Start on one knee with your right foot on the floor in front of you, knee bent to 90°.
• Tuck your tailbone under to feel a stretch in the front of your right hip.
• Deepen the stretch by reaching your left arm up and over to the right. Hold briefly
• Complete five times on one side, then switch sides.