Tight Hips? Maybe you don’t need to stretch them
There’s a lot of talk about tight hips – especially if you sit a lot, walk unevenly, or feel like one side’s always pulling more than the other.
But what if stretching wasn’t always the answer?
What if those hips weren’t too tight, but just overworked, under-supported, or a bit disconnected?
Your hips are built for movement, not perfection
The hips are powerful, adaptable, and incredibly clever.
They don’t just move your legs- they absorb impact, support your spine, and help you stand tall, walk freely, and stay balanced.
They’re not just a joint.
Your hips are part of a whole system:
- The hips – ball and socket joint
- The pelvis – affects how your hips sit and move
- Muscles – support, stabilise and initiate movement (glutes, hamstrings, hip flexors, adductors)
When all these parts work in harmony, your hips feel strong, mobile and supported.
When things get out of sync?
You might feel stiffness, imbalance, or that constant need to stretch something that never quite lets go.
Myths to let go of
Tight hips mean I need to stretch more
Not necessarily.
Hips can feel tight when they’re doing too much – often compensating for sleepy glutes or a rigid pelvis.
Stretching might feel good in the moment, but it won’t rebalance things long-term.
What your hips often need is strength, support, and movement variety – not just more pulling.
Hip pain means something is wrong with the joint
In many cases, discomfort is coming from muscles or movement habits, not structural damage.
The hip joint itself is sturdy.
What usually needs support is the way it’s working in relationship with your pelvis, spine and legs.
I need to brace my core to protect my hips
Nope.
Bracing or holding tension in the belly can actually restrict natural hip movement and make your body work harder than it needs to.
Your core is meant to respond and support, not clamp down.
Stillness is the real issue not sitting or standing
Sitting isn’t the enemy.
Walking isn’t the magic solution.
It’s staying in the same position for too long that creates tension, imbalance or discomfort.
Our hips thrive on:
- Shifting positions
- Small, mindful movements
- Playful variety (think: circles, rocks, tilts, spirals)
- Strength that’s responsive, not held
Even little changes in how you move during the day can make a huge difference – without needing to overhaul your routine.
So… what are your hips trying to tell you?
If you feel like your hips are always tight, achy, or uneven, pause and ask:
- Am I asking too much of them and not supporting them well elsewhere?
- Have I been focusing on stretching without addressing strength or stability?
- Do I allow my hips to move in all directions – or just the ones I’m used to?
- Am I clenching without noticing – maybe when I feel stressed or focused?
The Hip Care Blueprint: Coming soon
I created the Hip Care Blueprint to help you reconnect with your hips in a way that feels simple, supportive and sustainable.
It’s not about perfect alignment, deep stretching or punishing strength work.
It’s about:
- Building strength through ease
- Exploring movement you may have forgotten
- Restoring balance through awareness and breath
For now, start here:
- Move in ways that feel good – circles, spirals, shifting weight
- Strengthen without gripping – glute bridges, single-leg work, walking mindfully
- Let your pelvis move – it’s meant to, and your hips will thank you
- Rest is part of the plan – legs up, supported breathing, lying down with intention
You don’t need to stretch your way to free hips.
You just need to listen, support and reconnect.