Tight Hips And Yoga
The goal of a yoga practice is to help you feel better.
To feel better, we need to stretch, strengthen and mobilize.
Hi Wini,
I have been doing yoga for years and JUST discovered your classes. I am looking forward to getting stronger, but would like to know WHY my hips are so tight even with all the yoga I do?
Andrea
Hi Andrea!
Thanks for this great question!
I hear this question ALL the time because so many of us spend SO much time stretching.
Tightness around the hips is a common issue that can be frustrating.
And often, it is not that your hips are THAT tight. but that there are imbalances.
And the body is SO smart that it will tighten up to protect itself!
However, with the help of some simple tips and tricks, we can manage and reduce some of that hip tightness.
What Causes Tight Hips?
Sedentary Lifestyle: Even if we stretch a little, MOST of our time is spent sitting. Most of our day is spent in a chair or car. That is why I encourage ten-minute stretch breaks like this one.
Lack of Mobility Work: This is a bit different than trying to force yourself to stretch. It is important that we put the hip joint through a HEALTHY range of motion. We cover that in Beginner Mobility Basics.
Imbalanced Training: If you're only focusing on certain muscle groups during your workouts, such as ONLY doing squats, or only focusing on one type of exercise, like longer walks or y riding your bike, you may be neglecting important areas like the hip abductors and adductors. A simple eight-minute routine like THIS ONE will help balance out your training.
Stress: Believe it or not, stress can cause physical tension in the muscles, including those in the hips. The solution is to ensure you are taking care of yourself and getting enough sleep and rest. I love this four-minute calm down routine to do before bed.
The solution to tight hips is consistent mobility and flexibility exercises.
What Can You Do About Tight Hips?
Incorporate Mobility Exercises: Make sure you're regularly incorporating exercises that specifically target your hip flexors and other areas of the hips. See our super duper hip mobility class here.
Take Breaks From Sitting: If you have a sedentary job, take breaks throughout the day to stand up and walk around. This will help prevent your hips from getting too stiff.
Include Variety in Your Workouts: Make sure you're incorporating a variety of exercises that target different muscle groups, including the ones in your hips. This can help prevent imbalances and tightness.
Manage Stress: Whether you do your meditation, take our Much loved Calm Down classes, or simply take time for yourself, finding ways to manage stress can greatly reduce the tension in your hips.
Take Control Of Your At-Home Exercise Routine
Keep mobilizing, strengthening, and taking sitting breaks to ensure your hips stay happy and healthy.
If you're ready to dive deeper into improving your hip mobility, we offer an ongoing series of classes that reduce tightness and improve hip mobility.
Or ask me about how to get started with a home routine, the most important thing is that you get started!
~wini
