Do you sit all day? A physical therapist Shares the only 3 hip stretches you need

Let’s be honest—how many hours do you spend sitting each day? If you’re like most people working desk jobs, the answer is probably somewhere between six to ten hours. And your hips? They’re definitely feeling it.

The modern lifestyle has turned us into a society of sitters, and our bodies are paying the price. But according to orthopedic physical therapist Dr. Johnson, there’s a simple solution that takes just minutes each day.

Why Sitting Is Wrecking Your Hips

When you sit for extended periods, your hip flexors remain in a shortened position for hours on end. This constant compression can lead to muscle tightness, reduced flexibility, and that uncomfortable stiffness you feel when you finally stand up.

“Lifestyle factors can significantly impact muscle flexibility and joint structure,” explains Dr. Johnson, a board-certified orthopedic clinical specialist. “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.”

But let’s face it—not everyone can completely overhaul their daily routine. That’s where targeted stretching comes in.

The Three Essential Hip Stretches

Dr. Johnson recommends a powerful trio of stretches that address the key muscle groups most affected by prolonged sitting: your hip flexors, quads, glutes, and groin. The best part? You only need a few minutes each day to feel the difference.

“This series of stretches is useful in addressing key muscles that are most affected by prolonged sitting or inactivity,” says Dr. Johnson. “By doing these daily for just a few minutes, you will feel much more limber and your hips will thank you.”

1. Pigeon Pose

Target Areas: Glutes and deep hip rotators
Duration: 20-30 seconds per side
Sets: 2-3

This yoga-inspired stretch is a game-changer for tight hips and glutes.

How to do it:

Begin on all fours on a comfortable surface. Bring your right knee forward toward your right wrist while angling your right foot toward your left wrist. Lower your right shin to the floor, keeping your hips square and level. Extend your left leg straight behind you with the top of your foot resting on the ground.

For a deeper stretch, walk your hands forward and lower your forearms to the floor, folding your torso over your front leg. You should feel a deep stretch in your right hip and glute.

Hold this position for 20-30 seconds, breathing deeply. Then switch sides and repeat.

Pro tip: If this feels too intense, place a cushion or folded blanket under your front hip for support.

2. Couch Stretch

Target Areas: Hip flexors and quadriceps
Duration: 20-30 seconds per side
Sets: 2-3

Don’t let the casual name fool you—this stretch is incredibly effective for counteracting hours of sitting.

How to do it:

Position yourself near a wall or couch. Starting on your hands and knees, place your right shin vertically against the wall or couch behind you. Step your left foot forward into a half-kneeling lunge position, ensuring your left knee stays directly above your left ankle.

Lift your torso upright and place your hands on your left thigh or let them rest at your sides. To intensify the stretch, gently tuck your pelvis under—imagine bringing your tailbone toward your front knee. You should feel a strong but comfortable stretch through your right hip flexor and quad.

Hold for 20-30 seconds, then switch to the other side.

Pro tip: If you feel unstable, perform this stretch near a wall where you can place one hand for balance.

3. Adductor Rockback

Target Areas: Inner thighs (adductors) and groin
Duration: 20-30 seconds per side
Sets: 2-3

This often-neglected stretch targets your inner thigh muscles, which also get tight from prolonged sitting.

How to do it:

Start in a hands-and-knees position. Extend your right leg straight out to the side, keeping your toes pointing forward and your foot flat on the floor. Your left knee should remain bent beneath you.

Keeping your spine long and neutral, slowly shift your hips back toward your left heel. You’ll feel a stretch along the inside of your extended right thigh. The key is to move slowly and controlled—don’t bounce or force the movement.

Hold the stretch for 20-30 seconds, then switch sides.

Pro tip: Keep your extended leg’s toes pointing forward rather than up to maximize the stretch through your inner thigh.

Make It a Daily Habit

The secret to seeing real results isn’t doing these stretches perfectly—it’s doing them consistently. Set a reminder on your phone, add them to your morning routine, or do them during your lunch break. Even just five minutes a day can make a significant difference in how your hips feel.

Remember, while stretching is beneficial, it’s just one piece of the puzzle. Dr. Johnson emphasizes the importance of overall movement throughout your day. Take standing breaks, go for short walks, and consider incorporating strength training into your weekly routine.

Your hips have been working hard to support you all day. Give them the care they deserve with these three simple stretches, and you’ll feel the difference in your mobility, comfort, and overall well-being.