Stiff Hips Before a Pilates or gym class? Try This 3-Move Flow

Do your hips feel stiff when you walk into Pilates?

You're not alone. Spending long periods sitting or staying in the same position can leave your hips feeling stiff and your muscles feeling tight.

The good news? Movement can help.

Why do my hips feel stiff?

Our hips are designed to move through lots of different positions. When we spend much of the day sitting or staying in one position, we're simply not using that range very often.

Regular movement can help keep your hips moving and feeling comfortable.

Try this 3-move flow

1. 90/90 Hip Switches

Sit tall with your hands behind you for support and your knees bent. Slowly move your knees from side to side, holding each position for 2 seconds.

10 reps each side × 2 sets

2. Elevated Split Squat

Place your front foot on the carriage and your back leg behind you. Gently lower into a comfortable lunge, then press through your front heel to return.

10 reps each side × 2 sets

3. Assisted Squat + Reach

Hold onto the foot bar for support and sit into a comfortable squat. Reach one arm towards the ceiling, following your hand with your eyes, then alternate sides.

10 reps each side × 2 sets

Keep your hips moving

You don't need to spend 20 minutes stretching your hips before Pilates.

Try these movements as a quick warm-up when you're feeling stiff, but remember that regular movement throughout the day is just as important.

Get up, walk around, change positions and give your hips opportunities to move throughout the day.

If your hip stiffness is persistent, painful or affecting your Pilates, it may be worth having it assessed.

Want help getting back to moving comfortably? Book an appointment with the MyHealth Co team.