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Fix Tight hips FAST
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Fix Tight hips FAST

3 MIN READ
BY Tifani Esco

PUBLISHED ON Jun, 13, 2024

Fix Tight Hips Fast: 2 Movements for Quick Relief

Are tight hips slowing you down? Don't fret!

Today we are going to go over 2 highly effective stretches for tight hips.

At the end, We will go over how to use these movements to increase strength. This will not only ensure relief from tight hips, but making sure it does not  reoccur.

Starting at the first sign of tight hips is crucial for avoiding low back pain long term.

Here’s how to do it:

1. Incline Pigeon:

How to Do It:

  • Ideally, You’ll want to find an adjustable weight bench, or something like the Nordic Hyper so you can be fully supported.
  • Place the working leg onto the inclined surface. The more incline = the easier the stretch.
  • Find a level of stretch that feels good but not too intense. Rest here for 30 seconds-1 minute.

Pro Tip: You can make this movement a active stretch by hinging at the hip forward and then coming up.

Why It Works:

  • Targets the outer hips and glutes, areas prone to tightness.
  • Offers quick relief by releasing tension in the hip muscles.
  • The incline of the bench makes this movement precisely measurable- simply decrease the incline of the bench for more stretch!

2. Couch Stretch:

How to Do It:

  • Kneel in front of a couch or stable surface like the Nordic Hyper hip thrust attachment. Placing one leg behind you with your ankle pressed against the machine/couch. Your other leg will be in front of you in a 90 degree angle. Shown below:
  • The closer your back knee is to the machine/couch = the harder the stretch will be.
  • Slowly lean back, maintaining a neutral spine, until you feel a stretch in the front of the hip.
  • Think about squeezing your glutes so that you get the most out of the stretch.
  • Hold the stretch for 30 seconds to 1 minute, then switch legs.

Pro-Tip: You can slowly push the front knee forward and do light pulses in this position to make it an active stretch.

Why It Works:

  • Targets and lengthens the hip flexors and quads, relieving tightness caused by prolonged sitting.
  • Provides fast results due to its ability to effectively stretch the front of the hips.

Tips for Lasting Relief:

  1. Consistency is Key:

    • Perform these movements regularly to maintain hip flexibility and prevent tightness from returning.
  2. Listen to Your Body:

    • Pay attention to how your body responds to each stretch. Gradually increase intensity as needed, but avoid overstretching.
  3. Combine with strength:

    The truth is, if a muscle is getting tight, it is very likely that it is also weak. Learning how to turn these movements into strength focused movements is key to making sure you get long lasting results from each stretch.

How to add strength:

  • Incline pigeon: You can add a strengthening factor to incline pigeon by hinging back and forth in the movement like shown in the video above. 
  • Couch Stretch: For couch stretch, you can gently push your front knee forward and pulse in the position to create a stretch strength effect on the quads and hip flexors. 

 

Conclusion:

Don't let tight hips hold you back any longer. By incorporating the incline pigeon and couch stretch into your routine, you can quickly alleviate tightness and improve hip mobility. With just a few minutes of dedicated stretching each day, you'll be on your way to enjoying greater comfort and ease of movement in no time.

Curious about the equipment from above?

The Nordic Hyper GHD is an all-in-one bench that allows you to train the posterior chain from one spot in your home. It’s adjustable hip thrust attachment and ability to incline 12+ levels allows you to do the stretches above easily, and safely from ONE spot!

Lucky for you, its on sale for $300 off right now. Be sure to grab it before it sells out!


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