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Sitting All Day? How to help our hips with 5 exercises!

Sitting All Day? How to help our hips with 5 exercises!

Written by Anna Pattison - Clinical Myotherapist and Remedial Massage Therapist | 6th October 2023

Sitting for long periods can put hip flexors (muscles in the front of our upper thighs) in a compressed position, which causes them to become shortened, inflexible and weak. This can cause the hips to feel stiff and achy whilst we are sitting or as we get up.

Whilst at work, it is important to make an effort to stand up and ideally move around for a few minutes every hour. This will make a huge difference!

Once the work day is over here are 5 exercises to strengthen the hips.


  1. Lie on your back with your knees bent, feet hip-width apart.
  2. Bring your arms down by your sides, palms pressing into the floor.
  3. As you inhale, gently peel your pelvis off the ground, pushing your hips towards the sky. Engage your glute muscles as you do this.
  4. Exhale and lower your pelvis to the floor, one vertebrae at a time.
  5. Repeat 5 -10 times, adding more reps as you get stronger, or extending one leg straight.


  1. Lie on your side with your legs (and hips) stacked on top of one another. Use your lower arm to support your head.
  2. Bend your knees about 45-degrees, keeping the ankles together. Engage your core.
  3. Slowly, while keeping the ankles together, raise your upper knee a few inches. Keep your hips stable and steady.
  4. Pause and then return to the starting position.
  5. Do 5-10 reps on each side, adding more reps as you get stronger.

Side leg raises

  1. Lay on your side, with your legs and hips stacked on one another. Support your head with your lower arm.
  2. Engage your core.
  3. Lift your leg in the air, going as high as feels comfortable.
  4. Pause and then lower back to the starting position.
  5. Do 5-10 reps on each side, building up to more as you get stronger.

Hip rotations

  1. Feet hip width apart, lift one leg up to 90 degrees so your thigh is parallel to the floor.
  2. Move your leg out to the side in a circular motion, so that your shin is now parallel to the floor before returning to the original position.

Side-Lying Stretch

  1. Lie on the floor on your left side with your knees bent so they’re in line with your hips. Your thighs and shins should form a 90-degree angle.
  2. Move your right foot backward and gently grab the top of the ankle with your right hand.
  3. Slowly and gently pull your foot with your right hand, bringing your leg around behind you while keeping your pelvis tucked under and being careful not to arch your back. You should feel a stretch in the front of your thighs and your hip flexor on the right side.
  4. Repeat on the opposite side.

At CHH, our experienced group of practitioners aim to work with you to help you achieve your goals and return to optimum health and wellbeing.

If you require more information about these stretches, please feel free to contact the clinic and speak to one of our practitioners or book now.