Tight hips affect both people who spend long hours sitting and those who regularly participate in sports such as running or cycling.
According to a study published in the International Journal for Multidisciplinary Research, 94.3 percent of 385 young adults had tight hip flexors, with low levels of physical activity identified as one of the possible contributing factors.
Pilates instructor Reena Vokoun told Parade that prolonged periods of sitting, overworked hip flexors, and weak glute and core muscles are often key contributors to the problem.
Why it matters
Stiff hips can make everyday activities more difficult, including walking, climbing stairs, getting up from the couch, and bending down.
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Vokoun also told Parade that improving hip mobility can promote better posture and make movement feel more natural.
Harvard Health Publishing also notes that prolonged sitting can contribute to tight hip flexors.
Anyone experiencing persistent pain should consult a healthcare professional.
The best exercise
Vokoun recommends the frog squat as the most effective exercise for people with tight hips.
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According to her, the movement simultaneously targets the hips, inner thighs, glutes, thighs, and core muscles.
She recommends performing two to three sets of 12 to 15 repetitions.
According to Parade, combining strength training with movement can help improve hip mobility, flexibility, and overall strength.
How to perform the exercise
- Stand with your feet slightly wider than shoulder-width apart, with your toes and knees turned slightly outward.
- Lower your body into a deep squat.
- Keep your back straight, engage your core, and push your hips backward.
- Bring your hands together in front of your chest.
- Raise your hips back up while keeping your knees slightly bent.
- Repeat for 12 to 15 repetitions and complete two to three sets.
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