Sitting is something that many of us do regularly. We sit at work. We sit at home. We sit in our cars on the way to work. In fact, it’s been reported that adults in the U.S. sit for an average of 6.5 hours every day. This number is even higher for the average teenager, who typically spends 8 hours sitting every day.
Unfortunately, sitting down for long periods of time can lead to some distressing symptoms. Two of the most common symptoms are pain and stiffness in the hip after sitting. Physical therapists offer many options that can help reduce these sitting symptoms, and one of the most effective is therapeutic stretching exercises. Two such exercises can be particularly helpful if you find that sitting leads to hip stiffness and pain.
1. Kneeling hip flexor stretch
Hip flexors are muscles that help your leg bend and swing at the hip joint. These muscles could be the reason you’re feeling stiffness and pain in your hip after sitting for a while. One therapeutic exercise that can help rectify these symptoms is the kneeling hip flexor stretch.
How to do the kneeling hip flexor stretch
- Kneel down so that your right knee is touching the floor. You can kneel on a yoga mat to make this more comfortable.
- Place your left foot on the floor so that your left knee forms a 90-degree angle.
- Engage your glutes and thrust your hips forward until you feel a stretch in the top of your thigh. Make sure your back stays straight during this movement.
- Hold the stretch for 20 to 30 seconds.
- Release the stretch and switch legs to stretch the hip flexors in your left leg.
- Continue to repeat the stretch until you’ve done three to five reps with each leg.
2. Butterfly stretch
Tightness in the adductor muscles along the inside of your thigh can also be a source of hip stiffness and pain after sitting. These muscles help pull the legs inward, which also rotates the hip joint inward. Stretching the hip adductors effectively requires an outward and downward force, and this is exactly the type of stretch that the butterfly stretch offers.
How to do the butterfly stretch
- Sit on the floor with your legs stretched straight out in front of you. Your torso should be as upright as possible.
- Draw your feet toward your body so that the soles are touching each other.
- Pull your heels as far back toward your body as possible.
- Lean forward slightly and place your elbows on your thighs. You should try to keep your back straight.
- Hold the stretch for 20 to 30 seconds. Push down lightly with your elbows for a deeper stretch.
- Repeat these steps until you’ve completed the stretch three to five times.
Border Therapy Services offers treatment for hip stiffness and pain after sitting
Are you regularly feeling hip stiffness and pain after sitting for a long time? Our experienced therapists at Border Therapy Services can help. We offer free screenings that can pinpoint the source of your symptoms. Our team can also build you a personalized treatment plan for your hip symptoms.
Contact our team today for more information or to schedule an initial appointment.