Stretch Tight Hips At Your Desk

Too much sitting?

Watch this video for an exercise to loosen those hips!

Here’s a simple stretch to relieve hip pain and stiffness that results from sitting too much.

If you have hip pain or stiffness from sitting for long periods of time, try this Sitting Pigeon Pose. This move can be done right at your desk to stretch and open up the hip joints in just minutes. It can also ease sciatica pain.

To do the pose:

  • Sit forward on the edge of your chair with your shoes off, keeping your feet parallel and under your knees.
  • Inhale and lengthen your spine upwards.
  • Exhale and relax your shoulders down, away from your ears.
  • Inhale again and bring your right knee to the chest, holding the shin or back of the thigh. Hold the pose for a minute.
  • Guide your right leg across your left thigh, placing the ankle on the outside of the thigh and opening your leg to the side.
  • Lengthen your spine as you lean forward and hold. You should feel the stretch on the outside of your right hip. If you feel pain in your right knee, stop the pose. Hold for 5 to 8 breaths.
  • Release and repeat on the other side.



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Date Last Reviewed: February 12, 2018
Editorial Review: Andrea Cohen, Editorial Director, Baldwin Publishing, Inc. Contact Editor
Medical Review: Andrew P. Overman, DPT, MS, COMT, CSCS
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5 thoughts on “Stretch Tight Hips At Your Desk”

  1. I could fell the stretching in the hip and thigh. A simple stretch but it does help.

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