04/28/2026
PT Tip Tuesday 💡
Tight hips? You’re not alone! especially if you sit for long periods, drive often, or feel stiffness when standing up, walking, or exercising.
Here’s a simple routine to improve mobility, reduce stiffness, and help your body move more efficiently 👇
✔️ Hip Flexor Stretch — 30 seconds each side
Step into a lunge position with one knee down. Gently shift your weight forward while keeping your chest upright. You should feel a stretch in the front of your hip on the back leg. Avoid arching your lower back—keep your core engaged.
✔️ Figure-4 Stretch — 30 seconds each side
Lie on your back and cross one ankle over the opposite knee. Gently pull the bottom leg toward your chest until you feel a stretch in your glutes/hip. Keep your shoulders relaxed and avoid forcing the stretch.
✔️ Standing Hip Circles — 10 each direction
Stand tall and slowly lift one knee up. Move your hip in a controlled circular motion, making big, smooth circles. This helps improve joint mobility and control. Keep your balance steady and movements slow.
Why this matters 👇
Tight hips can contribute to lower back pain, knee discomfort, and limited movement. Improving hip mobility can help you move better, feel better, and reduce strain on other areas of your body.
Try this routine once or twice a day, especially if you’ve been sitting for a while.
If you need more advice, or feel as if you need some additional guidance, contact us today! We would love to work with you and aid you in your relief of symptoms.
Save this for later and give it a try 👍
