Spend a lot of time sitting in a car or at a desk? These simple straps are your best defense against the stiffness that locks up your hips . (Rachel MacPherson)
Do your hips feel like rusty hinges when you stand up after a long drive or a day at the desk? When your hip joints stop moving through their full range of motion, your lower back often picks up the slack, leading to that familiar creaky ache. It’s a classic side effect of modern life. “We’re simply not moving as much as we used to, and long hours spent sitting at desks, in cars and on the couch can cause hip tightness,” says physical therapist Christopher Panjavan. “Prolonged sitting can place the hips in an anteriorly tilted position and shorten the hip flexor muscles, contributing to tightness.” In other words, it creates an internal tug-of-war. The tight muscles in the front of your hips pull your pelvis forward, forcing your lower back to arch excessively just to keep you upright.
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Surprisingly, that “locked up” sensation doesn’t necessarily mean your muscles have shrunk. It can be your body’s way of protecting itself by putting the brakes on. “The body generates a sense of tightness as a guarding mechanism when there’s pain in the hip and lower back region,” says physical therapist Jimmy Pang. While stretching helps improve range of motion, he adds that “strengthening is more or less always indicated, as tight muscles tend to be weak.” To truly feel better, a mix of the two works best.
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Research indicates that strap‑assisted stretching may improve range of motion in the short term and make it easier to ease into a stretch without straining. Panjavan explains that a stretch strap allows for “more controlled, passive movement during the stretch” because you’re not fighting your own leverage to hold a position. “Straps that are designed with loops along their length also give you better control over the range of motion, making it easier to adjust intensity and maintain proper positioning,” he says. Mobility coach Alexandra Ellis adds that straps help you maintain good posture while stretching. You can “connect” your hands to your feet with the strap without having to hunch or reach awkwardly, allowing you to relax your shoulders and focus on the stretch, she says.
As a personal trainer, I always keep a strap within arm’s reach of my couch and desk for quick mobility breaks. (Check out these other desk-friendly workout tools too.) It is hands-down the easiest, low-tech tool for loosening up your body after a long day. Below are three strap-assisted stretches that target the biggest hip trouble spots: the back of the thigh (hamstrings), the front of the hip (hip flexors) and the deep rotators in the “back pocket” area, as Panjavan calls it.
Tips for using a stretching strap for the hips
Ready to loosen up? Before you start, here are a few expert-approved “rules of the road” to make sure you get a deep stretch safely and effectively.
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Focus on gentle control instead of force. “The strap should help you into a position where you feel some sensation in the targeted area, but not so far that the rest of your body cannot maintain good posture,” says Ellis.
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Aim for a mild-to-moderate stretch sensation. “Using the intensity scale, it should be around a 4, 5 or 6 out of 10,” says Panjavan. It may feel mildly uncomfortable, but it shouldn’t feel painful.
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Breathe the entire time. Ellis points out that using a strap lets you relax your shoulders, which aids in full-body relaxation. “It’s not very relaxing to your nervous system if you’re trying to stretch with your shoulders hiked up to your ears,” she says. Maintain slow and steady breathing through your nose as you hold the stretch.
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Mind your pelvic tilt. According to Pang, improper pelvis positioning is the most common mistake. Muscles in front of the hip (like the hip flexors) are stretched with a posterior pelvic tilt, while muscles behind the hip (like the hamstrings) are stretched with an anterior pelvic tilt. “You want to have your pelvis positioned in the right tilted direction for best results,” he says.
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Stop for sharp pain. “Any form of sharp pain is a clear sign to stop,” says Pang. If pinching or discomfort persists or worsens after adjusting your position, stop. That’s a sign it’s time to call your doctor and make an appointment for assessment.
3 essential strap stretches to unlock tight hips
We’re covering all the bases here: hamstrings, hip flexors and deep rotators. This trio targets the major areas that take a beating from a most daily routines, helping undo the tightness caused by sitting, running and lifting.
Supine hamstring stretch
While this stretch works to loosen up your hamstrings, a nice perk is that it could help ease your achy back too.
Evidence indicates that hamstring stretches can reduce pain and increase hamstring flexibility, especially in people with low‑back pain or radiating symptoms. This move targets the back of the thigh and helps the hip flex more comfortably. It’s a great first pick when your hips feel “stuck” after sitting or training. “You should feel it in the back of the thigh — you shouldn’t feel it in your back,” says Panjavan. Ellis adds that you don’t need to pull the strap aggressively; gentle pressure will do.
How to do it
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Lie on your back and loop the strap around your mid-foot or heel, whichever feels more comfortable.
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Keep the leg on the floor straight for a deeper stretch, or bend the knee slightly if you need to take pressure off your lower back
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Lift the strapped leg toward the ceiling with a soft knee (slightly bent), only going as far as you can while maintaining a straight leg. You can use your hands to help “pull” your leg into a comfortable position.
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Focus on keeping your hips level and your ribs down as you breathe steadily.
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Stop as soon as you feel the tension in the back of your thigh; if you feel it in your lower back, you’ve gone too far.
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Point your toes to avoid stressing the sciatic nerve, advises Pang. Hold this position, gradually relaxing into a deeper stretch as your hamstring loosens up.
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Aim for 2 to 3 sets of 20 to 30 seconds per side, doing this daily or as often as you can.
Supine hip flexor stretch off the edge of a bed
For anyone who spends their days sitting, this is the perfect antidote.
This gravity-assisted stretch is the perfect antidote to a long day in a chair, helping to undo the tightness caused by sitting. It uses the weight of your own leg to give you an immediate sense of “opening up” through the front of the hip and thigh. “Make sure to keep a neutral spine position,” advises Panjavan. “You may feel a stretch in your back and knee, but mostly in the front of your hip and thigh.”
How to do it
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Lie on your back, close to the edge of your bed or a sturdy couch, so one leg hangs freely off the side.
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Bend the knee of the leg that’s on the bed and plant that foot flat for stability.
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Let the leg you want to stretch hang heavily off the edge toward the floor.
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Loop the strap around the ankle of the hanging leg, then gently pull it toward your glute so your foot moves slightly back toward your head.
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Keep your spine neutral by tucking your pelvis slightly; avoid arching your lower back.
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Focus on feeling the stretch in the front of your hip and thigh rather than in your lower back. Breathe deeply and gradually deepen the stretch as your hip flexors relax.
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Aim for 2 sets of 20-30 seconds per side.
Reduce the range of motion and angle your leg slightly outward if you feel any pinching. “If any pinching or sharp pain persists or worsens, stop and get assessed,” says Panjavan.
Strap-assisted figure-4 glute stretch
Open up your hips and feel a stretch through your glutes with this simple stretch you can do while watching TV or listening to a podcast.
This variation on a figure-4 stretch targets the deep rotators and gluteal area, which can feel tight from sitting, running and lifting. It’s often the key to getting that instant “back pocket” relief. Ellis explains this is “a great stretch for the muscles responsible for external rotation of the hips, like the gluteus maximus and piriformis.”
How to do it
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Lie on your back with your knees bent and both feet flat on the floor.
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Cross your right ankle over your left thigh to create a “figure-4” shape.
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Loop the strap around the back of your left thigh and use it to gently draw your legs toward your chest.
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Keep your pelvis glued to the floor and breathe slowly; Ellis says to “only go as far as you can comfortably without your pelvis lifting off the floor.”
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Focus on feeling the stretch in your glute and “back pocket” area rather than inside your knee.
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Aim for 2 to 3 sets of 20 to 30 seconds per side.
Stretch straps we love
Oak-Sports
At just $6, it’s hard to find fault with this budget-friendly option. It features 10 integrated loops for your hands or feet to make it easy to change positions between stretches. That said, at 6-feet long and an inch wide, it’s a little smaller than some straps, which may make it less appropriate for taller users or individuals who are particularly tight and could use an extra long strap to facilitate stretching.
Gradient Fitness
This $10 strap offers a buckle that makes it easy to adjust the length for different exercises. The 8-foot length is more than enough for most users and the Velcro strap makes it easy to roll it up and secure it tightly between stretch sessions.
Manduka
While many stretch straps top out at 6 or 8 feet, Manduka’s AligN strap offers 8- and 10-foot options. This strap also features a sure-secure buckle that allows for personalized, slip-proof adjustments between stretches. It costs a bit more than some other stretch straps, but if you’re taller or you need more stretching assistance, the longer length of this strap makes it worth the price.
FAQs
Should I stretch my hips before a workout?
For warm-ups, Panjavan recommends shorter, lighter movements rather than long holds. “Avoid doing long static stretching prior to workouts and save them for the end of a session,” adds Pang. Use these strap stretches for cooldowns or dedicated mobility sessions, and stick to dynamic movement before you train.
How often should I do these strap stretches?
If you want steady progress without spending all day on the floor, the pros suggest keeping it brief but consistent. Pang advises 3 sets of 30 seconds daily for gradual gains, while Panjavan recommends 2 to 3 sets of 20 to 30 seconds per move. However, if you have extra time, treat yourself to a longer session. Ellis notes that it takes at least 90 seconds for your muscles to stop fighting and truly relax, so on days when you can spare it, those longer holds feel amazing. You may also want to supplement these stretches with simple foam roller exercises aimed at your lower back and hips.
What does it mean if the front of my hip pinches?
If you feel a pinch in the front of your hip, reduce the range of motion and adjust the bend in your knee or the angle of your leg. “For more general discomfort, stretches can be modified using pillows, bolsters or changes in pelvic positioning,” says Pang. Mild discomfort is acceptable, but if the stretch worsens your symptoms or sharp pain persists, stop and schedule an appointment with a doctor or physical therapist.
Is tightness always a flexibility problem?
Not necessarily. According to Pang, tightness is often a guarding mechanism rather than true muscle shortening — the body’s way of protecting a sensitive area. “Strengthening is more or less always indicated, as tight muscles tend to be weak,” he says. If your hips feel chronically stiff despite stretching, adding some strength work for your glutes and hip stabilizers may help more than stretching alone.
Meet our experts
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Alexandra Ellis, mobility coach and wellness expert at AE Wellness LLC
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James (Jimmy) Pang, PT, DPT, mobile physical therapist and founder of Pang Physical Therapy in San Diego, CA.
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Christopher Panjavan, PT, DPT, physical therapist at ATI Physical Therapy
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.