Sore Hips? These 5 Car Stretches Provide Sweet Relief

Relieving Sore Hips in Your Car

Many of us spend hours sitting in our cars driving to work, running errands, or chauffeuring kids. Prolonged sitting can make our hips feel stiff and sore. Thankfully, there are stretches you can do right from the driver’s seat to find relief.

Seated Hip Flexor Stretch

Extend your right leg as far as you comfortably can, with your foot resting on the floor. Place both hands on your left thigh. Gently lean your torso forward over the left leg, feeling a stretch in the front of your right hip. Hold for 30 seconds and repeat on the other side.

Seated Piriformis Stretch

Cross your right ankle over your left knee. Grasp the back of your right thigh and gently pull toward your chest until you feel the stretch in your right glute and hip area. Hold for 30 seconds and switch legs.

Seated Figure 4 Stretch

Cross your right ankle over your left knee, forming a ‘4’ shape with your legs. Place both hands behind your left thigh and gently press the right knee away from you, opening up the right hip. Hold for 30 seconds and switch legs.

Seated Spinal Twist

Sit up tall with both feet on the floor. Place your right hand on the back of the seat behind you and your left hand across your right thigh. Twist your upper body to the right as far as feels comfortable. Hold for 30 seconds and repeat on the opposite side.

Child’s Pose

Kneel on the floor in front of your seat with knees hip-width apart. Stretch your torso forward to rest your chest on your thighs and reach your arms extended in front. Allow your hips to relax toward your heels. Hold for 30 seconds.

FAQ

Is it safe to stretch in a moving vehicle?

Only do seated stretches that allow you to remain safely buckled in. Avoid movements that make the vehicle less stable or take your eyes off the road.

How often should I stretch my hips?

Aim to stretch your hips daily, especially if you sit for long periods. Even a few quick hip stretches can keep muscles from getting too tight.

How long should I hold a hip stretch?

Hold hip stretches for at least 30 seconds. For tight hips, consider holding gentle stretches for 60 seconds to allow deeper relaxation of the muscles.