3 Simple Moves You Have To Try If You Deal With Stiff & Achey Hips

It's estimated that every one in 10 adults1 experiences chronic hip pain, with that pain increasing as we age. This can, of course, lead to difficulty with everyday movements like sitting down and standing up, walking, or even going down a flight of stairs.

As a yoga teacher (who deals with stiff hips) myself, it's practically a given that students ask for hip stretches before we start class. Over the years, I've found there's a handful of simple moves that truly work wonders on opening up the hips, lengthening the hip flexors, and generally keeping the entire area limber.

Squats are excellent for stretching and toning the low body, and garland pose is no exception. This posture stretches the thighs, hips, and groin, and even opens up the chest. It also strengthens the ankles and can help improve balance.

When we spend a lot of time sitting, our hips are often internally rotating, which can contribute to generally crouched posture. With the external rotation provided by garland pose, we're helping to open up the pelvis.

Pigeon pose is a must in my yoga classes, as it tends to be a fan favorite with students. And for good reason! The front leg gets the benefits of externally rotating and opening that side of the hip, while the back leg lengthens as you stretch the hip flexor.

And btw, if pigeon pose isn't quite working for your body, a figure-4 stretch offers many of the same benefits.

Bridge pose is truly a godsend if you do a lot of sitting. When we're sitting, the hip flexors are stuck in flexion (with the torso and thighs form a 90-degree angle at the hips). In bridge pose, we're actively lengthening those hip flexors and reducing the effects of sitting.

As a word to the wise, there's no one pose that can magically fix the effects of a sedentary lifestyle. For compounded benefits, remember to take breaks from sitting, always pay attention to your posture, and stay consistent in your stretching routine.