Stretches for Hip Alignment

Posted by Jesse Flores on

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The hips are an important part of our body's basic alignment. They are a ball-and-socket joint that helps form the foundation for the rest of the body.

The problem is, there is a long list of activities that can throw our hips out of alignment. From sitting all day to simply tripping over a crack in the sidewalk, it's ridiculously easy to throw our hips out and when we do, it can lead to problems in the spine, lower back, and even in the knees and other parts of your body.

If you're experiencing lower back pain caused by your hips being misaligned, try these stretches to ease pain and lessen the risk of injury.

Deep Lunge

If we sit a lot, our hip flexors can shorten and cause tightness and pain. To open those muscles, try a deep lunge. Stand and then take a large step forward. Carefully bend the front leg while keeping the back leg straight. Tuck your tailbone to make sure you feel the stretch in the front of the back leg. Hold this for about 20-30 seconds and then switch.


There are a number of yoga poses/stretches that will stretch out your hip flexors. One of those stretches is the Butterfly. To do this stretch, sit on the floor and bend both knees, bringing your feet together. Use your hands to open your feet like a book and press your knees toward the floor with your elbows, and lean forward, keeping your back straight. To get more of a stretch, extend your arms out in front of you. Hold for about 20 seconds.

Wide Leg Bend

For this stretch, sit on the floor and bring your legs straight out in front of you. Then, spread them out to a comfortable distance, without forcing them. Lower your upper body until you feel a stretch and then hold it. This stretch will help stretch your inner thighs and hamstrings which both connect to the hip area and can contribute to misalignment if they're tight.

Happy Baby

Channel your inner-child, or baby, with this hip-opening, yoga stretch. Lie flat on your back. Bend your left knee and hold onto the outside edge of your flexed foot with your left hand keeping the arm on the outside of the leg. Use your upper body strength to press the left knee to the floor without tensing your shoulders or chest. Hold this for about five breaths and then switch legs.

Fire Log Pose

This yoga pose can bring relief to the piriformis which is an area of the hips that can cause sciatic pain (pain in the lower back or outside of the buttocks that can travel down your leg). To do this stretch, sit on the floor and bring your right leg in front of you, bending the leg at the knee. Place the lower leg knee directly above your ankle and then lower legs parallel to each other so they look like two logs on top of each other. To get more of a stretch, lean forward and hold.

Injuries can be caused or worsened by tight muscles but more importantly, stretching is an important part of staying aligned and staying in alignment is the best way to minimize pain and avoid injury.

Need Help Staying Aligned?

Stretching is an important practice to help your body stay aligned. However, if your body is currently out of alignment, you may need corrective insoles to get your body realigned in the short-term. That way, your long-term efforts pay off faster.

Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. If you experience persistent pain, consult your healthcare provider.

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