9 November 2026

Tight hips from sitting? Five simple moves to loosen up

Darker evenings and wet weather mean a lot of us spend even more of November sitting: at a desk, on the SkyTrain, in the car on Kingsway, then on the couch. If the front of your hips feels tight when you stand up, or your lower back gets achy by the end of the day, a few minutes of gentle movement can help you feel looser. Here are five simple moves you can do at home or at work, no equipment needed.

Why sitting can leave your hips feeling stiff

When you sit, your hips stay bent and your glutes (the muscles in your buttocks) do very little work. Spending hours in one position can leave the hips feeling stiff and the glutes less "switched on" when you get up. Sitting itself isn't harmful, and there is no single perfect posture. The bigger issue is staying in any one position for a long time. Changing position often and moving your hips through their range are simple ways to counter that.

Five moves to try

Move slowly and stay in a comfortable range. You should feel a gentle stretch or light muscle work, not sharp pain. Breathe normally throughout.

1. Half-kneeling hip flexor stretch. Kneel on one knee on a cushion, other foot flat in front. Tuck your tailbone slightly and squeeze the glute of the kneeling leg until you feel a stretch at the front of that hip. Hold 20 to 30 seconds, 2 times per side. If kneeling is uncomfortable, do a standing version in a staggered stance holding a counter.
2. Glute bridge. Lie on your back with knees bent and feet flat. Press through your heels and lift your hips until your body makes a straight line from shoulders to knees, then lower slowly. 10 to 12 reps.
3. Seated figure-4 stretch. Sitting tall on a chair, cross one ankle over the opposite knee. Keep your back straight and lean forward slightly from the hips until you feel a stretch in the outer hip and buttock. Hold 20 to 30 seconds per side. Skip this one if it bothers your knee.
4. Standing hip circles. Hold a wall or chair for balance, lift one knee, and slowly draw circles with it, 5 each direction, then switch legs. This takes the hip through its full range without forcing anything.
5. Sit-to-stand. From a chair, stand up without using your hands, then sit back down slowly with control. 8 to 10 reps. It is a simple way to wake up the glutes and thighs after a long sit.

How often

Once or twice a day is a good start, and the whole set takes about five minutes. Small doses spread through the day help too: stand up every 30 to 45 minutes, do a few sit-to-stands, or take a short walk to refill your water. If you want to add some strength work on top, our 10-minute rainy-day home strength routine builds on these moves, and mid-back mobility between meetings pairs well for the upper body.

When to get it checked first

This post is general information, not a diagnosis or a substitute for an assessment. Check in with a chiropractor, doctor, or other health professional before starting, or stop and get assessed, if:

• hip or back pain is getting worse, wakes you at night, or hasn't improved after a couple of weeks;
• pain travels down your leg, or you have numbness, tingling, or weakness in a leg;
• you've had a recent fall, injury, hip replacement, or surgery;
• your pain started after a car accident. In B.C., ICBC covers chiropractic and active rehab after a crash, and it is worth getting assessed early. Our post on what to do after a car accident explains the steps.

Get emergency care right away for loss of bladder or bowel control, or numbness in the groin or inner thighs.

The bottom line

Stiff hips after a day of sitting are common, and regular movement usually helps more than any single stretch. Start gently, keep it consistent, and get checked if something doesn't feel right. To book a chiropractic assessment or active rehab at 2955 Kingsway (Collingwood-Norquay), use Booksy or call 604.435.2285.