Three Exercises May Help Ease Hip Stiffness From Sitting
A physical therapist highlights movement, strength, and stretching for hip health.
Long periods of sitting can leave the hips feeling tight and uncomfortable. Physical therapist Raj Suppiah says the issue may also arise when activity suddenly exceeds what the body is ready to handle, such as a sharp increase in running or an unusually demanding workout. He recommends three movements that address the front, back and inner part of the hip.
The first two movements are done for 5–6 repetitions on each side, with a 10-second hold. One moves the hip away from the bent position common during sitting, while the other works mobility around the rear and outer hip. The third movement targets the inner thigh and combines a gentle stretch with motion; complete 8–10 repetitions per side, holding for 6 seconds.
Suppiah says stretching can support mobility, but it is only part of hip care. Strength and the ability to handle activity matter too, with movements such as squats also working the back and core. He notes that arthritis, irritated hip tendons or pain referred from the lower back can contribute to symptoms. All three movements should stay comfortable, and pain during them is a reason to seek advice.
- First two movements: 5–6 repetitions per side; hold 10 seconds.
- Third movement: 8–10 repetitions per side; hold 6 seconds.
- The three movements target the front, back and inner hip.
- Strength and regular movement complement stretching for hip health.
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