A physical therapist says these are the three hip…

A physical therapist says these are the three hip stretches you should be doing if you spend hours each day sitting

A woman performs pigeon pose at home on a yoga mat. She is smiling as she stretches, with her right leg bent in front of her and her left leg elongated behind. In the background we see a couch and coffee table. .

How long do you spend each day sitting? Six hours? Eight? More?

Dr Joey Masri, an orthopedic physical therapist, says that all this sitting could be making your hips stiff.

“Lifestyle factors can significantly impact muscle flexibility and joint structure,” he says.

“The best way to improve this is by leading a more active lifestyle with a good strength training program, getting your steps in, and introducing movement variability into your daily routine.”

One easy lifestyle change you can make is to stretch more.

If you’re a deskworker, Masri recommends starting with pigeon pose, couch stretch and an adductor rockback.

“This series of stretches is useful in addressing key muscles that are most affected by prolonged sitting or inactivity, such as the hip flexors, quads, gluteals and the groin,” he says.

“By doing these daily for just a few minutes, you will feel much more limber and your hips will thank you.”

1. Pigeon pose

(Image credit: Vice City Sports Medicine)

Sets: 2-3 Time: 20-30sec

Start on your hands and knees.
Bring your right knee toward your right wrist and your right foot toward your left wrist.
Lower your right shin to the floor.
Slide your left leg behind you, placing the top of your foot on the floor.
Position your hips so they are square to the floor.
Place your forearms to the floor and fold forward over your front leg.
Hold for 20-30 seconds, then repeat on the other side.

Muscles stretched: Gluteals and deep hip rotators

2. Couch stretch

Sets: 2-3 Time: 20-30sec

Start on your hands and knees, with a wall or couch behind you.
Place your right shin against the wall or couch.
Step your left foot forward into a half-kneeling lunge. Keep your left knee directly over your left ankle.
Lift your torso and place your hands on your left thigh or at your sides.
Gently tuck your pelvis under to feel the stretch in the right thigh and hip flexor.
Hold for 20-30 seconds, then repeat on the other side.

Muscles stretched: Hip flexors and quads

3. Adductor rockback

Sets: 2-3 Time: 20-30sec

Start on your hands and knees.
Extend your right leg out to the side with your toes facing forward. Keep your spine elongated.
Sit your hips back toward your left heel until you feel a stretch inside your right thigh.
Hold for 20-30 seconds, then repeat on the other side.

Muscles stretched: Groin

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