Release Your Tight Hips In Just 5 Minutes

A 5-minute stretching routine to decrease tightness and pain in your hips! Simple stretches you can do at home to decrease hip tightness and pain and increase motion and mobility. Led by a physical therapist to stretch all the most important areas to provide maximum relief.
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LINK TO JARED’S STRETCH OUT STRAP: urlgeni.us/amz...
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Your hips should be very mobile. In fact, behind the shoulder they should be the second most-mobile joint in your body.
When they get “tight”, either from lack of use, injury, pain, or some other cause, the result can be pain and discomfort in your hips, lower back, and knees.
The simple solution to this problem is to stretch your hips out, but how do you do it? What’s the right routine? What are the areas that need to be addressed and what are the best stretches to do that?
Well I’m answering all those questions in this single amazing video!
This is a simple, convenient routine that you can do right at home with minimal equipment required.
I’m going to lead you through 5 great stretches that will target the 5 muscle groups in the hip that tend to get the tightest the most often. These focused stretches on these areas can offer incredible relief from pain, increased motion, and decreased tightness.
BEST STRETCHES FOR TIGHT HIPS
KNEE TO CHEST STRETCH
PIRIFORMIS ROTATION STRETCH
HAMSTRINGS STRETCH
HIP ADDUCTORS STRETCH
HIP FLEXORS STRETCH
💬 Did you try the exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
👍🏼 If you did like this video, hit the THUMBS UP button to LIKE this video above. That helps more people to find it here on KZbin so thanks so much for doing that!
✅ Finally, if you haven’t SUBSCRIBED to Tone and Tighten yet I would love to see you back here for more videos in the future! Hit the SUBSCRIBE BUTTON above and be sure you hit that little “bell” to get notified of a new T&T video the moment it goes out.
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OTHER GREAT HIP VIDEOS YOU MIGHT ENJOY:
✅ BEST EXERCISES FOR HIP BURSITIS PAIN: • IT WORKS! How To Treat...
✅ HOW TO STRETCH TIGHT HIP FLEXORS: • How To Stretch Tight H...
✅ 8 SIMPLE EXERCISES FOR STRONGER HIPS: • 8 Simple Exercises For...
✅ FIX PIRIFORMIS HIP PAIN AND SCIATICA: • Fix Piriformis Hip Pai...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[@toneandtighten]

Did you try this routine? What did you think? How do your hips feel? Leave me a comment below and be sure to follow up with some simple strengthening exercises; here’s the video I recommend for you (hope it helps!): kzbin.info/www/bejne/inmaiaiggMSomNU

[@Shanker_Singh_62]

🙏⭐️🎇⭐️🎇⭐️🎇⭐️🎇.. 🌹 Sir( = Star). *God created the Star* .... 🌟 ... *Sir is that Star* 🎇✨⭐🎇✨( 🎇✨🌹🌹) 🎇⭐✨🎇 . *May God bless Sir*

[@Shanker_Singh_62]

*Thank You from Bottom of❤️❤️❤️ my heart* ❤️❤️❤️🙏🙏🙏 Grateful of you.. Sending love 🇮🇳from.>;1000km more than 1000 km ( Kilometers Far ) from India 🇮🇳🇮🇳

[@judahlabrie4593]

I’m having a horrible hip issue right now on the left side. I’m trying these now! Will do them all this weekend. Thank you!

[@judiko142]

I had both hips replaced last year and still feel tight around glute muscles and hips. Will these exercises help?

[@mariaelenacastroleo6756]

LEO Y Yazmin.❤❤

[@gooseberry313]

I’m glad that I found this. I stretched 2-3 times for few days and my lower body have never felt better. Tqsm

[@toneandtighten]

Wonderful news! You are welcome!

[@ollybaba02]

As a hospice nurse your videos are extremely helpful for all the sore and tight muscles we get! Thank you good sir!

[@toneandtighten]

Glad you like them and thanks for commenting!

[@nostalgisity]

Thank you for those videos - I’ve been struggling with constant pain lately in hips, hamstrings & knee, and athlete massages no longer help, this does!

[@toneandtighten]

You're so welcome! I am so glad it helped!

[@suel4269]

Holy Moly! I’ve been tossing and turning and losing sleep. Just a few minutes of stretching and I feel better already.

[@toneandtighten]

Wonderful news!

[@byronbanks1012]

You could know how how helpful this is thank you so much

[@cherilee2]

Outstanding video for hip flexors

[@toneandtighten]

Glad you think so!

[@sunshinesunflowerz1647]

I was just doing these while getting ready for work because I work 12hr shifts; we an old work injury that I had to compensate using my right side, and I feel the pain. I used to love attending gym class in school. Thank you

[@toneandtighten]

I hope you are finding this helpful!

[@debbieoaldon8332]

I do these in my massage sessions and it truly helps my clients .. thank you for this !!

[@toneandtighten]

You're so welcome!

[@harlanhegge1306]

excellent stretches, explained and shown very nicely!

[@toneandtighten]

Glad you like them!

[@KartiniC]

Instant relief!!! Thank you.

[@toneandtighten]

Wonderful! You are welcome!

[@daspotnyc6945]

Ive been in excruciating pain for 2 days from stiff hip and sore back thigh muscle. I tried some of these stretches and I have waves of relief. Thank you!!🎉😢

[@toneandtighten]

Oh, I am so glad these have helped you feel better!

[@ScotyOnVR]

Oh man!! You're saving my inner and outer hips!!! Thank you 😢❤

[@colleenm9144]

Great video. I get a lot of hip pain on my right side. These stretches really help. Now I'll look for your video on shoulder pain. Since I retired my body seems to be falling apart 😔

[@toneandtighten]

Thanks for commenting, Colleen!

[@miazclark1979]

Had one on my left side

[@carriesmith4453]

This is one of my favourite YT channels.

[@toneandtighten]

Thanks so much! I appreciate your support!

[@Candycane7]

I did the first two exercises, and my hips feel so much better, instant relieve. Thank you!

[@toneandtighten]

That is great news! You are welcome!

[@donnabelitz3105]

Thank you, thank you!!!

[@toneandtighten]

You are so welcome!

[@browngoldthread1239]

U r right on time! I just completed 3 mos. Of PT for weak hips! It's up to me now. I have stenosis of the lower spine. I learned a couple of moves that I demonstrated ☺️☺️☺️

[@toneandtighten]

I hope they help!

[@Ramyapad19]

Sorry just saw this now i didnt check my nofications until few mins ago Cant wait to do this everyday after work for me love your channel sooooooooooo much love your exercises sooooooooooooo much

[@toneandtighten]

Always great to hear from you, Ramya Padmanabhan! I hope these things help you, and thanks for commenting!

[@judyoo8585]

Hi, not sure if you’re still reading your comments here. My problem is it when I do some of these exercises, I get so much pain after four days. My hips are very frozen. I’m 64 years old and I do aqua aerobics and I try to walk. I have pain every single day in my left hip and I have confirmed arthritis in that as well as bout of sciatica and bursitis. I get excruciating pain in my groin after doing exercises like the last one you showed so I tried to avoid them which I know makes the problem worse. is there any hint you can give me as to anything else I can do to help reduce this pain or get me back on track again. This all happened after I broke my ankle in 2017 and was out of action for quite a few months. Can’t seem to get back into it again, thanks

[@clum6259]

Thanks! This is really helpful, I’ve got extremely tight hips due to years of issues and every stretching video shows that second hip flexor stretch which is completely impossible for me to get into. That first one is a revelation!

[@toneandtighten]

Happy to help!

[@jackolantern6172]

Stretching only works if your muscles are within a reasonable tension. If you’re like me, your muscles are like corded steel and you have to spend hours alternating between using a massage gun, massaging with my hands, stretching and heat/ice

[@misskitty9229]

How did your muscles get like that? Did you find a solution? I'm only 15 but I already feel like my muscles are made if hard wood

[@cattleNhay]

mine got that way after back surgery, walking funny and not mooving much ​@@misskitty9229

[@excalibermax]

My right hip will not move cannot touch my foot or put socks on like I used to ! I’m 41

[@Promisebreaker222]

@@excalibermaxI am no doctor but I would recommend getting that checked out by a doctor. Have you been doing anything that could potentially be causing that?

[@jennadonnelly7965]

You should try to simplistic mobilty method by tom morrison..its helping me

[@edyt2453]

Omg I was just realising how tight my hips felt and this pops up

[@toneandtighten]

Perfect, EDYT! I hope they help you! Thanks for commenting.

[@rorymagnatheredking]

Big brother is watching you!

[@djbandzz6895]

Thanks sir

[@vks.2010]

Thank u sir! I am really very very thankful for the hip flexer scratches that helps me alot 🥲.

[@toneandtighten]

Happy to help!

[@claytonelofgren]

Very helpful video. PT always helps me but it’s expensive

[@toneandtighten]

I hope this helps!

[@gilliankempster2535]

Hi there. I’m a new subscriber as I’ve just come across your channel. Long story short, after total hip replacement I’ve suffered with a very weak lower back and I’m in agony. I’m working with a good physio therapist now after some disasters, but just wondered if you’ve ever heard of this problem before in you experience. Thank you so much.

[@pops5000]

Thanks!

[@toneandtighten]

You are welcome! Thank you so much for your kindness and generosity!

[@CharmineGreaves-uu5rm]

I am going to try these stretches, this stiffness and pain is unbearable. Thank you

[@toneandtighten]

I hope these help you out!

[@rooriediedipe]

Hey dude. Thanks man. Kinda fat and getting old. Now my hip hurts less. I’ll do this more.

[@lindamadison8177]

Love ur videos. R these good exercises for people who have static. Thank u . God bless u

[@toneandtighten]

Thanks so much for your support, Linda! I'm sorry - I'm afraid I don't understand your question. "For people who have static"? Can you please clarify?

[@lindamadison8177]

Do these exercises help with the pain that cones along with sciatica . I'm sorry I misspelled that word.

[@ZarpeParadise]

Right on target!! And right on time! Thank You!

[@toneandtighten]

You're very welcome, Teri! I hope it helps you! Thanks for commenting.

[@faithhill9492]

Thank you for these stretches. I work out a lot, and have pinched nerves. These stretches will be good post-workout.

[@toneandtighten]

You're so welcome!

[@batoulissa1491]

Can you do one for popping inner hip. Hip pops when i do leg raises or lying down march.

[@almaherman_fit]

Thank you so much!! this is great for my clients

[@toneandtighten]

You're so welcome!

[@lablinasclosetz7517]

Hello - are the exercises also good for hip capsulitis? Thank you!

[@25710]

Thank you for this, my hips feel a lot better. Im trying to increase my range of motion for the hip adductor machine excercise, I can’t open my hips that wide

[@toneandtighten]

You are so welcome!

[@HaTran-mc8ws]

Thank you very much.

[@toneandtighten]

You're very welcome, Ha Tran! I hope they help you! Thanks for commenting.

[@merlynlazala987]

Amazing video helped so much ,still thinking I should get checked out they get tight very often and sometimes so quickly painful that I can’t sit down or stand up straight without agonizing pain

[@toneandtighten]

I am glad this helped and I hope you continue to feel better!

[@cherylgrace6131]

I follow your video religiously ❤

[@Shanker_Singh_62]

*Thank You from Bottom of❤️❤️❤️ my heart* ❤️❤️❤️🙏🙏🙏 Grateful of you.. Sending love 🇮🇳from.>;1000km more than 1000 km ( Kilometers Far ) from India 🇮🇳🇮🇳

[@toneandtighten]

Thank you so much, Shanker Kumar! I hope these things help you, and thanks for your support and commenting!

[@mesamies123]

You're helping me a lot. Thank you!

[@toneandtighten]

My pleasure!

[@jyedean2394]

Got a tight hip atm and these are really helping!

[@lancemalone42]

Thanks for helping ppl

[@toneandtighten]

Happy to help!

[@Trevis2005]

Thanks doc I’m on the road to loose hips and hams 💪

[@mikegreen3542]

I find your KZbin shows very useful. I play a lot of tennis. What I would like is something that I could print off reminding me of what I watched so when I'm doing my knee exercises for example I will have something to look at and remind me what to do next. Thanks keep up the good work

[@toneandtighten]

Great suggestion, Mike Green! I'll see what I can do. I appreciate your support and thanks for commenting!

[@xthereaper8434]

I am trying to learn the split. Would these be helpful or are there other exercises that would be more helpful? You may have a video on it anyways or? Thanks in advance for an answer, your videos have been the most helpful for me so far ❤

[@suraprod6420]

Thank you. Are they safe for peopl with hip osteoporosis?

[@user-ow9jy8ss8u]

very nice!Happy new year to you and to your family!

[@toneandtighten]

Thank you so much, Γιώργος Κουτσιούλης! I hope these things help you, and thanks for commenting! Happy New Year to you as well!

[@helenicamy]

I feel mush better now, thank you❤

[@toneandtighten]

Wonderful news and thanks for sharing!

[@cat-dad1733]

Thank you

[@shelbybenson7476]

My hips are totally bugging me again - my piriformis stretches seem to no longer be providing me with relief. I'm going to give these a stretches a try, including all the easier variants. 😊 Thanks!!

[@toneandtighten]

Sorry to hear about your hips, Shelby Benson! I hope these things help you and provide the relief you're looking for. Thanks for commenting!

[@shelbybenson7476]

I wanted to let you know that this video is already helping me - those moves where I'm now rotating my hip outward is loosening muscles I had no idea even existed. The sense of relief is crazy!! Thank you! ♡

[@djhinormas959]

This saved me! Thank you

[@toneandtighten]

My pleasure!

[@Em-vj8sm]

I did all these easily but when I work, I always feel tight and sore in my hips. Is it my hips or is it possibly stiffness elsewhere but I feel the pain in my hips?

[@the_otd_arash2128]

👌🏻 awesome doctor 👏🏻

[@toneandtighten]

Glad you think so!

[@Joker_Mindz69]

I have Internal Tibial Torsion in my Hip and Knees what is a Good Stretch for the Pain in my lower back and Hips there Pinching the Nerves in my Groin , Back, and Hips Thank you💪🙏

[@garymc1105]

The Piriformis on my left side always seems to feel tight and I also get pain in the outside of my left knee as a result. I’ll give this stretch a try and see if it helps! 1:46

[@toneandtighten]

Sorry to hear about your pain, garymc11! Potentially could be a tight TFL muscle causing some IT band pain. I hope these things help you, and thanks for commenting!

[@garymc1105]

@@toneandtighten thank you! I’m working on strengthening my TFL as well so fingers crossed 🙂

[@TheDzuliana]

How many times per day if hips etc are tight? Thanks 🙏🏻 your stretches helped!

[@Kishorehumanrights]

Love u bro from india 🇮🇳

[@hacimdoowlla2730]

2:15 this stretch is truly a game changer

[@toneandtighten]

I am so glad it has been helpful!

[@hacimdoowlla2730]

@@toneandtighten appreciate what you're doing 🙏. Many blessings to ya!

[@Griffter1966]

How many of repetitions do you do per exercise? I am doing 6 reps for each leg. Is that to much or to little?

[@camasrain77]

If you're just starting out, how many times a day should you do this? I tend to over do things...

[@XShadesXMusic]

Thanks man

[@jmichaelt8959]

Hi love the videos! Would you mind sharing where I could look for a table like that one? Thanks!

[@toneandtighten]

You bet, J Michael T! I just got it off Amazon; here's a link to the one I have (affiliate link): amzn.to/3YQmsyl

[@jmichaelt8959]

@@toneandtighten Thanks!

[@raysiekierski7656]

Could you tell me the make and model of the massage table you are using here. Thank you.

[@soniya.frisbeeing]

I hope it helps with my splits they're needed for me doing better in taekwondo

[@Jaccd]

Will this help my hypertonic pelvic floor? my hips are very sore and I have bladder issues

[@Mojohead20]

I strained my lower QL muscle (always on the left side) and it always gives me an extra tight hip on the same side. I get some light relief from foam rolling that high hip area but wonder what’s causing the tension there?

[@pauld9335]

I went Dr had Mri says l5. S1 pertrutrsion in disk had me on meds stopped all been try lots of exercises physical therapy seem like I get tingling in lower angle and pain any suggestions

[@mohamedmabrouk9628]

Is there online courses with u ??

[@jamesphillips4106]

how long before i see results ? i wake up with pain but if a ride a bicycle no pain can I do these stretches 3 times a day 7 day a week

[@sajandhillon1706]

Hello sir I'm a cricketer, i got a stress fracture in october then i took 2 months rest and i was good to go but after 1 month i was in the gym and when i came back home my back started hurting again, idk what to do can you pls help me would really appreciate it

[@LP3me]

Nice shoes bro

[@toneandtighten]

Thanks 💯

[@NadirIdrioui]

you're a lifesaver

[@moniquem719]

Do you have a physical location in the Dallas Fort Worth area in Texas?

[@Shanker_Singh_62]

Sir please🙏🙏🙏🙏 *how improve Weak Backbone ( Spine )* .... 🙏🙏🙏Weakness in Muscles and Backbone

[@toneandtighten]

Hi Shanker Kumar - I've got quite a few videos on here that should help you out! Here are two great videos to start with that might point you in the right direction: kzbin.info/www/bejne/aJXEmpqJd9CrbJo and kzbin.info/www/bejne/kJyzeqh-nZWYiLs. Good luck!

[@Shanker_Singh_62]

@@toneandtighten 🙏⭐️🎇⭐️🎇⭐️🎇⭐️🎇.. 🌹 Sir( = Star). *God created the Star* .... 🌟 ... *Sir is that Star* 🎇✨⭐🎇✨( 🎇✨🌹🌹) 🎇⭐✨🎇 . *May God bless Sir *

[@Shanker_Singh_62]

@@toneandtighten Video is Very useful ...🙏🙏🙏. *Previous link video* . 2:49 - Bridge 3:39 - (Harder version) Single leg bridge 5:03 - Swimmer 6:03 - (Harder version) Superman 6:58 - Body weight Dead Lift

[@Shanker_Singh_62]

@@toneandtighten *Thank You from Bottom of❤️❤️❤️ my heart* ❤️❤️❤️🙏🙏🙏 . Grateful of you.. Sending love from 1000 km ( Kilometers Far ) from India 🇮🇳🇮🇳

[@user-es3qg8sy5s]

Hello, Captain. I have a recurring shoulder dislocation twice. It was dislocated, and I hear a crackling sound, but rather a joint and a bone in his collar bone. What is the solution 🙏❤️

[@toneandtighten]

Hey, حيدر صلاح كريم! Sorry to hear about your shoulder. Whenever I hear about should dislocation my mind goes to instability and damage to the rotator cuff. Patients typically respond really well to regular rotator cuff strengthening exercises; here are some good ideas for you: kzbin.info/aero/PLT4Yite3Tx5nqF86JXYK1uhimqjBmzMEE Good luck!

[@user-es3qg8sy5s]

@@toneandtighten The problem is that I am a goalkeeper. Is there a solution or surgical intervention?

[@user-es3qg8sy5s]

@@toneandtighten Captain, currently I hear the sound of looseness and bone movement in a joint

[@Pyro_Might]

Now... do I do these before or after squatting? I been told that stretching before an exercise isn't good. Don't know if it applies to the hips.

[@toneandtighten]

After is best.

[@heartquaked]

Thank you!!

[@toneandtighten]

You're welcome!

[@robbiemartin9312]

I have no problem with my left hip but my right hip is so tight that I feel the burn on my right hip even when doing the left one, is this normal

[@Alyson_Turner]

Nice sneaks Doc

[@toneandtighten]

Thanks so much!

[@moulinyan]

if i dig my thumb into my butt and muscles around my hips, i feel a spasm type sensation and the more i dig in a sense, it feels as if the muscle is almost being released. does that sound right? :D

[@livesrecordings7393]

❤

[@99duttad]

These are all yoga postures

[@TroyBaylor-dc9op]

So this is why my hip hurts when i walk 😅

[@standardtuning4guitars423]

alot of this is taken from indian yoga.

[@koenpetter5776]

I have better athletic hips now

[@mariaelenacastroleo6756]

LEO Y Yazmin.❤❤

[@dinosemr8141]

💖💖💖💖🙏💖💖💖💖

[@toneandtighten]

🙌🏼👍🏼

[@itshadouken]

I tried this. Didn’t work at all, only made it worse

[@brandon-cz4nl]

Then you have other issues you need to figure out because these are very basic stretches.

[@Ompie-z2th]

It doesn't fix it rapidly t takes time and yeah you do feel pain afterwards stretching depends how tight you are. my point is just be consistent

[@thomasaanderson12455]

No tensor. 😂

[@rminitials]

Thank you very much.

[@toneandtighten]

You are welcome!

[@mesamies123]

Thanks!