Surprisingly, tight hips are one of the most common complaints I hear from clients —especially busy women juggling work, family, and everything in between. Instead of suffering, these few simple stretches— done regularly and with intention can improve mobility, ease tension, and give you a much-needed energy boost. Bonus: they work seated, standing, or even at your desk. 🎥 Watch the quick demo for how to do each move the correctly.
🧘♀️ Trina’s Tight Hips? Try this Simple Stretch Routine
Try each move for about 30 seconds per side, fluidly and with intention to boost blood flow and ease muscle tension (hello, DOMS relief – Delayed Onset Muscle Soreness.)
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Hip Circles (Standing, Kneeling or Sitting)
Stand tall or kneel. Gently rotate your hips in a circular motion — 10 times in each direction.
💡 This warms up your joints, gets blood flowing and feels so good.
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Modified Up Dog with Reverse Windshield Wipers (Floor)
Lie flat on your stomach (prone), hands near your shoulders or at your head for a pillow..
Slowly lift your chest into a modified Up Dog (only if your lower back allows).
Lying flat, gently swing/sway your legs side to side in a 90/90 degree motion like windshield wipers.
Bonus: Look over one shoulder with your ear resting down, then repeat on the other side.
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Figure Four Stretch (Single-Leg Triangle Pose)
Cross your right ankle above the left knee while seated or standing.
Softly press the right knee open, repeat on the other side.A deep stretch for the glutes, hips, and lower back—modify by keeping the leg on the floor.
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Finish with hip openers as you started.
All in all, these moves are so versatile—do them seated on the floor, sitting in a chair, or standing.
Lastly, tight hips can affect your posture, energy, and even your mood. These simple, intentional stretches are your go-to reset whether you’re stuck at a desk, feeling stiff post-workout, or just needing a quick mobility boost. Consistency is key—your hips (and your whole body) will thank you.
Trina’s Tidbits Tight Hip Relief Recap:
✅ Do each move for 30 seconds per side.
✅ Focus on fluidity and breathing.
✅ Perfect for recovery, warm-ups, or offsetting the effects of too much sitting.
✅ Try them seated, standing, or on the floor.
There are lots more in our Workout Video Replays here.
Before You Go!
Want more realistic wellness tips, no-fuss stretches, and real-life strategies to feel amazing in your body? Don’t miss another edition of Trina’s Tidbits — my weekly dose of inspiration, fitness, food, and mindset.
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Trina Medves xo
