Hip Harmony: Best Stretches to Bring Your Hips Into Alignment
Hip Misalignment: Simple Stretches and Strength Exercises
Finding the best stretch to bring hips into alignment begins with understanding your body's needs. When your hips, the foundation of your movement, are misaligned, it can lead to lower back pain, knee discomfort, and an uneven posture. This is often caused by prolonged sitting, which shortens the hip flexors.
Targeted stretches can provide immediate relief and create lasting improvements. Here are three effective stretches to help restore balance:
90/90 Hip Stretch: Targets both internal and external hip rotation.
Figure-Four Stretch: Releases the piriformis and outer hip muscles.
Pigeon Pose: Opens tight hip flexors and improves mobility.
Hi! I'm Dr. Michelle Andrews, founder of ChiroHer in Oklahoma City. I've helped hundreds of women find relief from hip-related pain through personalized chiropractic care. I've seen how the right approach varies for each person, which is why I focus on creating treatment plans that address your specific needs.
What Causes Hip Misalignment and How Can I Tell?
Hip misalignment occurs when your pelvis shifts from its natural position, affecting how you walk, stand, and feel. This shift can cause a ripple effect of discomfort through your back, knees, and feet.
Common Causes of Hip Misalignment
Muscle Imbalances: Tight muscles, like hip flexors, can pull the pelvis out of place, especially when opposing muscles, like the glutes, are weak.
Poor Posture: Habits like slouching, standing with weight on one leg, or always crossing the same leg can gradually shift your hips.
Prolonged Sitting: Sitting for hours keeps hip flexors in a shortened state, making them stiff and tight.
Leg Length Discrepancy: A difference in leg length can force the pelvis to tilt to compensate.
Structural Issues: Conditions like hip dysplasia or previous injuries can alter hip joint function, leading to misalignment.
Symptoms That Indicate Hip Misalignment
Lower Back Pain: The spine works harder to keep you upright when the hips are tilted, causing a nagging ache.
Hip Discomfort: A persistent ache that may worsen with standing or walking.
Uneven Gait: You might feel like you're limping or favoring one leg.
Visual Cues: One hip may appear higher than the other, or your waistline might look uneven.
Self-Check Test
Stand barefoot in front of a mirror and place your hands on your hip bones. If one hand is higher, your hips may be uneven. You can also lie on your back, lift into a bridge, lower down, and straighten your legs. If one hip bone feels closer to your chest, it can confirm an imbalance.
Anterior Pelvic Tilt Explained
Anterior pelvic tilt is a common misalignment where the pelvis rotates forward, creating a pronounced curve in the lower back. It's often caused by weak abdominal muscles, hamstrings, and glutes combined with tight hip flexors and lower back muscles. The Thomas test can help identify this: lie on your back and hug one knee to your chest. If your other leg lifts off the surface, you likely have tight hip flexors contributing to the tilt.
Targeted stretches and exercises can help restore proper alignment. For specific techniques, see our guide on Anterior Pelvic Tilt Exercises.
The Best Static Stretches to Bring Hips into Alignment
Static stretching is a powerful tool for finding relief from hip discomfort. These gentle, sustained holds help release the muscular tension that pulls your hips out of alignment. By holding a stretch for 20-60 seconds, you allow your nervous system to relax and your muscles to lengthen, restoring balance between opposing muscle groups.
1. 90/90 Stretch
The 90/90 stretch is highly efficient, as it addresses both external and internal hip rotation at once.
Sit on the floor with both legs bent at 90-degree angles. Your front shin should be parallel to your body, and your back shin should point out to the side.
Keep your torso upright. For support, place a yoga block under your hips.
To deepen the stretch, hinge forward at your hips with a straight back. Hold for 30-60 seconds and switch sides.
2. Pigeon Pose
Pigeon pose is one of the best stretches to bring hips into alignment because it targets tight hip flexors, glutes, and the piriformis muscle.
Start on your hands and knees. Bring your right knee forward toward your right wrist, laying your shin on the floor.
Extend your left leg straight back, keeping your hips square to the ground.
Stay upright on your hands or fold forward for a deeper stretch. Use a block under your front hip for support if needed.
Hold for 30 seconds to 2 minutes on each side.
3. Figure-Four Stretch
This versatile stretch is excellent for releasing the piriformis muscle, a common contributor to hip and sciatic pain.
Lie on your back with your knees bent. Cross your right ankle over your left knee.
Gently pull your left thigh toward your chest until you feel a stretch in your right glute.
Keep your right foot flexed and your lower back on the floor.
Hold for 30 seconds on each side.
Consistency with these stretches can lead to significant improvements. For more options, see our guide on hip alignment stretches.
Key Strengthening Exercises for Long-Term Stability
While the best stretch to bring hips into alignment releases tight muscles, strengthening exercises provide the stability to maintain that alignment. Strength gives your muscles the power to hold your pelvis in its proper position during daily activities, preventing future issues.
Strengthening is particularly important for conditions like anterior pelvic tilt, where weak glutes and core muscles are unable to counteract tight hip flexors. Research shows that consistent, targeted strengthening can create lasting improvements in pelvic alignment.
1. Glute Bridges
Glute bridges activate the gluteal muscles, which are crucial for hip stability.
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Engage your core, then press through your heels to lift your hips, forming a straight line from shoulders to knees.
Squeeze your glutes at the top, avoiding arching your lower back. Hold for 5-10 seconds.
Slowly lower down. Aim for 3 sets of 8-12 repetitions.
2. Clamshells
This exercise targets the gluteus medius, a key muscle on the side of your hip that keeps your pelvis level when you walk.
Lie on your side with hips and knees bent at a 45-degree angle. Keep your hips stacked.
Keeping your feet together, lift your top knee toward the ceiling without rolling your top hip back.
Feel the muscle work in the side of your top glute. Lower slowly.
Perform 3 sets of 10-15 repetitions on each side.
3. Side Leg Raises
Side leg raises also strengthen the gluteus medius and challenge core stability.
Lie on your side with your legs straight and hips stacked.
Engage your side glute and lift your top leg, leading with the heel. Keep your toes pointing forward.
Lift only as high as you can without tilting your pelvis. Lower with control.
Complete 3 sets of 10-15 repetitions on each side.
Strengthening the gluteus medius is critical for preventing the hip-dropping gait that strains the lower back and knees. Studies confirm that targeted exercises can correct postural issues. For more details, explore this research on exercise for pelvic tilt.
Dynamic vs. Static Stretching: What to Do and When
Understanding when to use dynamic versus static stretches can make your routine more effective for improving hip alignment. Each type has a distinct purpose and is best performed at different times.
Dynamic stretches
What they are: Active movements through a full range of motion (leg swings, walking lunges, hip circles)
Why they help: Increase blood flow and joint lubrication; reduce stiffness after sitting or sleeping
When to do them: Before activity or as part of a short morning warm-up
How much: 5–10 controlled reps per movement
Static stretches
What they are: Sustained holds like the 90/90 stretch, pigeon pose, and figure-four
Why they help: Reduce muscle tension and improve flexibility to address imbalances
When to do them: After exercise or in an evening routine to unwind tight areas
How much: Hold each for 20–60 seconds, breathing steadily
Combining both is a smart approach. Use dynamic movements to prepare your hips for activity, and finish with static holds to restore length and balance.
Daily Habits and Professional Care for Lasting Alignment
Lasting hip alignment depends on the small choices you make every day. Your daily habits can either support or sabotage the progress you make with stretching and strengthening.
Building Habits That Support Your Hips
Mindful Posture: When standing, distribute your weight evenly on both feet. Avoid locking your knees and keep your shoulders relaxed.
Movement Breaks: Prolonged sitting shortens hip flexors. Stand up every 30-60 minutes to stretch or walk around. This prevents your hips from feeling stiff.
Ergonomic Sitting: Sit with your feet flat on the floor and knees at a 90-degree angle. A small cushion can support your lower back. For more tips, see our guide on correct posture exercises.
Supportive Footwear: Your feet are your body's foundation. Shoes with proper arch support can help maintain alignment all the way up to your hips.
When to Seek Professional Help
If pain persists despite your best efforts, professional care can provide a more targeted solution.
Physical Therapy: A physical therapist can identify specific muscle imbalances and create a personalized exercise program to address them, ensuring proper form.
Chiropractic Care: A chiropractor focuses on the relationship between the spine, pelvis, and nervous system. Gentle adjustments can restore proper movement to misaligned joints, addressing the structural source of the problem.
Pregnancy presents unique alignment challenges as hormones loosen ligaments. Chiropractic care offers safe techniques to manage hip and pelvic discomfort during this time. Learn more about our specialized prenatal chiropractic care.
The timeline for correction varies, but consistency is key. With patience and a dedicated plan, most people see improvement within a few weeks to several months.
Take the Next Step Towards Balanced Hips
Finding the best stretch to bring hips into alignment is the first step. Lasting relief comes from regular attention and care.
Consistency is your best friend. A few minutes of targeted stretches and exercises daily is more effective than one long session per week.
Combine stretching with strengthening. Flexibility provides range of motion, but strength provides the stability to hold your hips in place.
Listen to your body. A good stretch should feel noticeable but not painful. If you feel sharp pain, ease off or seek guidance.
At ChiroHer, I've helped hundreds of women in Oklahoma City find better hip alignment and pain-free movement. We create personalized treatment plans because every person's needs are unique. Professional guidance can make all the difference by identifying imbalances you might not notice on your own.
If you're ready to take the next step toward balanced hips and improved wellness, we'd love to meet you. We support women throughout Oklahoma City, Yukon, Edmond, Nichols Hills, Del City, Mustang, and Moore.
Schedule a consultation with us to see how our personalized approach can help, or explore our Therapeutic Exercises programs to learn about our integrated care plans.
Why You Can Trust This Advice
Training and focus
Doctor of Chiropractic, licensed in Oklahoma
Clinical focus on women's musculoskeletal health, hip mechanics, and pelvic stability
Treatment plans based on movement assessment, strength testing, and response to care
Evidence that supports this approach
Cleveland Clinic: Overview of anterior pelvic tilt, common causes (tight hip flexors, weak glutes/core), and corrective strategies: https://my.clevelandclinic.org/health/diseases/24058-anterior-pelvic-tilt
Harvard Health: Why dynamic warm-ups help before activity and how static holds improve flexibility after: https://www.health.harvard.edu/staying-healthy/the-pros-and-cons-of-stretching
JOSPT (Distefano et al., 2009): Gluteal activation during common rehab exercises, supporting use of clamshells and side-lying work: https://www.jospt.org/doi/10.2519/jospt.2009.2796
NCBI Bookshelf (StatPearls): Piriformis syndrome review, relevance of targeted stretching for the deep hip rotators: https://www.ncbi.nlm.nih.gov/books/NBK539717/
CDC Physical Activity Guidelines: Regular strength work supports joint stability and function: https://www.cdc.gov/physicalactivity/basics/adults/index.htm
How we apply the evidence in the clinic
Start with a brief dynamic warm-up
Use targeted static holds for tight tissue groups
Build glute and core strength to maintain alignment
Adjust the plan based on comfort, progress, and day-to-day needs
This guide is for informational purposes and is not a substitute for already established medical advice from your healthcare provider.