Hip stretches for hips that sit all day
Sitting keeps your hips bent for hours at a time, and many people feel it when they stand up. This short hip opener works the front, outside and back of the hips at an easy pace.
Start with a free 5-minute stretchFree first, no account needed. Then Hip Opener (5 min, guided by voice) and every routine with a 7-day free trial: card required, nothing charged before day 8.
Good for
- Standing up stiff after a long meeting or a drive
- Hips that feel tight when you walk
- A break between long stretches of sitting
- Evenings when you want to unwind before bed
Why a few slow minutes can help
The muscles at the front of your hips stay shortened while you sit, and the muscles around the back and sides can feel tight from the same position. Gently stretching each direction is a simple way to feel more comfortable when you stand and walk.
General guidance on flexibility suggests holding gentle stretches without bouncing, on both sides. ReliefFlow times every hold and keeps left and right even.
Hip Opener
A little space for your tightest spot.
- 5 minutes
- 3 movements
- Chair
- Floor, Chair
Half-kneeling hip release
Keep your ribs above your pelvis. Gently tuck your tailbone.
Easier: Take a smaller movement. Skip kneeling if it is uncomfortable for your knees.
Butterfly sit
Hold your ankles lightly and let your knees rest open under their own weight.
Easier: Move your feet farther away. Skip if the position pinches your hips or knees.
Seated figure-four
Keep your chest lifted. Hinge forward a little from your hips until you feel mild tension in your outer hip.
Easier: Stay upright without leaning. If crossing your leg hurts, skip this stretch.
Tips for a comfortable session
- Keep your ribs over your pelvis in the kneeling stretch. Lean less, not more.
- Put a folded towel under your knee if kneeling is uncomfortable.
- Do it from a chair: the seated figure-four works almost anywhere.
Desk Hips
Uncross your legs. Give your hips a break.
- 5 minutes
- 3 movements
- Chair
- Chair
- Seated figure-four1 min each side
- Seated hamstring stretch45 s each side
- Chair hip rotation45 s each side
Glutes & Outer Hips
Standing, seated and lying down, for the backs and sides of your hips.
- 15 minutes
- 9 movements
- Chair + Wall
- Standing, Wall, Chair, Floor
- Standing hip circles1 min
- Standing leg swings1 min each side
- Standing outer-hip lean1 min each side
- Seated figure-four1 min each side
- Side-lying clamshell1 min each side
- Reclined figure-four1 min each side
- Glute bridge1 min
- Lying knee-across twist1 min each side
- Happy baby1 min
Common questions
How long is the Hip Opener routine?
5 minutes and 3 timed movements. Left and right sides get equal time, and a voice guides every change.
Do I need a mat or any equipment?
You need: chair. Setups used: floor, chair. The app can swap floor movements for chair or standing versions.
What does ReliefFlow cost?
Every plan starts with a 7-day free trial. A card is required to start it, and you pay nothing if you cancel before day 8. After that it is $5.99 a month or $49.99 a year, and you can cancel any time from Manage billing.
Is it safe if something already hurts?
ReliefFlow is general wellness guidance, not medical advice. If you have had a hip replacement, check with your surgeon or clinician before crossing your legs or deep bending. Stop if anything hurts, and talk to a health professional about pain that is sharp, radiating, new or does not ease.