Everything from sitting all day to running can cause tightness in the hips. Use these stretches to help ease tension and improve range of motion. Perform the stretches 2 to 3 times and hold each for 20 to 30 seconds.

Kneeling Hip Stretch

Stand in a lunge position with your right foot forward. Lower your left knee down to the ground. Place both hands on your right knee and gently shift your weight forward so that you feel a stretch through the left hip and thigh. Repeat with the opposite leg.

Kneeling Reach

From the kneeling hip stretch, shift your weight back to the starting position. Raise your left arm overhead and gently bend from the torso to the right. You will feel the stretch from your arm down your side and down through your left hip. Repeat with your left leg forward to stretch the right hip.

Seated Crossover

Sit in a chair and cross your right foot over your left knee. Your ankle should be resting on the top of your left knee, and your shin should be as parallel to the floor as possible. The more flexible you are, the more parallel the shin will be. Gently press the right knee towards the floor and bend forward to feel the stretch in the right hip. Repeat with the left leg.

Lying Crossover

Lie on your back with your arms extended out to the sides and palms up. Bend your knees and place your feet flat on the floor. Cross your legs with your right knee over your left. Twist at the torso to lower both legs to the ground on the left. Slowly return to center and lower both legs to the ground on the right. Return to start. Cross your legs with the left knee over the right and repeat.

Sources

• National Academy of Sports Medicine - Top Three Postural Problems

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.