Let\u2019s face it, life can be stressful at times. Things are great one minute, and everything\u2019s upside down the next. Too much stress creates chaos in the body and does a solid number on your muscles. \u201cYour muscles tighten as a result of stress and trauma, which can cause inflammation in the surrounding soft tissues,\u201d says Amelia Bartolino, RD, NDTR and certified personal trainer at Unique Fitness.<\/p>\n
Stress that rapidly dawns on the body causes your muscles to become tense and resist motion. This can cause aches, pain, soreness, and muscle stiffness\u2014and chronic stress prolongs these issues, leading to musculoskeletal disorders if not treated. Usually, the muscles release tension once the stress passes, and the symptoms will likely improve.\u00a0<\/p>\n
But even if you\u2019re feeling better, the effects of stress can still linger in the body and muscles, depending on the intensity. So it\u2019s always a good practice to manage and balance your emotions for your overall health.<\/p>\n
Muscle tension from stress is felt almost anywhere in the body. The hip muscles, in particular, can hold onto the harmful effects of anxiety and stress, making daily activities burdensome.<\/p>\n
How do your hips store stress?<\/h2>\nLower body movement starts at the hips. The hip muscles assist with motion, flexibility, and stabilization and usually determine your range of motion. According to a study by the American Psychological Association, the body can hold onto emotions, mainly when they aren\u2019t expressed.\u00a0<\/h2>\n
What does this have to do with the hips? Emotions are energy in motion, and the hip area is associated with the sacral chakra, which houses your creative and reproductive energy. \u201cStress can manifest in the body, causing lower back and hip tension,\u201d says Bartolino. It is also believed that you store stress, anxiety, and suppressed trauma in your hips if you don\u2019t express and release them. This is a well-known phenomenon in the yoga community as well as in several cultures around the world.<\/p>\n
Your adrenal glands, which produce cortisol and adrenaline, are also found above the hip area. If they are overworked and exhausted, that bodily stress can cause tension and pain in the lower body. It\u2019s no coincidence that your body\u2019s physical and emotional health are closely related; when one is unbalanced, the other is affected.\u00a0<\/p>\n
Interestingly, your body speaks to you in signs and symptoms, so aches, tension, and lack of mobility of the hip muscles are signs that they may be holding onto stress.<\/p>\n
What does tension in the hips look like?<\/h2>\n
\u201cTension in the hips can cause immobility, pain in the hips and back, misalignment of the spine, and poor posture,\u201d says Bartolino. \u201cThis can make everyday activities such as walking, bending, running, and standing upright a hassle,\u201d she adds.<\/p>\n
Tight hip muscles limit your range of motion and slow you down. The iliopsoas muscles are the main muscle groups of the hips that are highly affected by anxiety and stress. They connect your torso to your lower body and help you pull your knees toward your chest. When you are stressed, they contract, get stiff, and tense.\u00a0\u00a0<\/p>\n
Signs of a tight hip include:<\/p>\n
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- Sharp hip pain, especially after standing up<\/li>\n
- Unable to properly raise and lower your legs<\/li>\n
- Poor and uneven posture\u00a0<\/li>\n
- Aches and soreness in the hip area<\/li>\n
- Pain and soreness in the glutes<\/li>\n<\/ul>\n
The importance of keeping the hips \u2018open\u2019<\/h2>\n
Your hip bones are joints, and they work like the hinges of a door. The door will only open and close properly if the joint is flexible. The same thing happens with your hips; mobility is limited with stiff, tense muscles. \u201cIt is important to keep hip flexors open and flexible to prevent injury and optimize mobility to make activities of daily living as easy as possible,\u201d says Bartolino. As a result, your chances of injury and musculoskeletal disorders reduce, and your blood flow improves, which allows more oxygen into the muscles.\u00a0<\/p>\n
With an open hip, energy also passes freely. The muscles are more relaxed, and stress and anxiety are less likely to become trapped. Ever feel a sense of relief from a yoga or pilates class? This is because many of those practices are centered around flexibility and mobility and doing stretches to keep the body\u2019s energy centers open\u2014especially the hip.\u00a0<\/p>\n
Stretching is key\u00a0<\/h2>\n
Stretching the lower body muscles is an excellent way to keep the hips open and resolve pain and discomfort. As a matter of fact, stretching the body, in general, is great for overall tension relief that allows the energy centers to be balanced, releasing tension. Many exercises can help keep the hips open and relieve stress.\u00a0 Bartolino shares the best combinations of stretches and movements you can do from the comfort of your home without a gym or fancy equipment.\u00a0<\/p>\n
Try these 6 exercises to release tension in the hips<\/h2>\n
Pigeon pose.<\/strong> \u201cThe Pigeon pose is a great hip opener stretch that supports mobility and flexibility in the hip flexors and lower back,\u201d says Bartolino. You start with a downward dog stretch, then bring a leg into your chest and assume a sitting position. The extended leg stretches the hip flexors while the bent leg opens the hip. There are variations of this stretch depending on your fitness level to assist with comfort.<\/p>\n
Frog pose.<\/strong> As the name states, this stretch resembles the position of a frog. You are on all fours as you \u201copen your hips and stretch the inner thighs outwards\u201d as far as possible. It can be challenging if your hips are extremely tight, but your flexibility and range of motion will improve over time. The frog pose strengthens the hips, groin muscles, and lower back.<\/p>\n
Seated twist pose.<\/strong> The seated twist is a yoga pose that helps to relieve stored emotions and tension in the hips. Bartolino says it \u201caids with spinal mobility, improves back pain and circulation.\u201d The twisting motion helps to stretch your upper body while your elbow on your upright outer thigh pulls on the muscles of the hip to release tension.<\/p>\n
Happy baby pose.<\/strong> This relaxing, calming stretch helps to \u201copen the muscles of your hips, inner thighs, and pelvic floor,\u201d says Bartolino. You lie on your back with your legs bent upright at a 90-degree angle as you hold on to your toes and gently rock side to side\u2014like a very happy baby.<\/p>\n
Butterfly stretch. <\/strong>The butterfly stretch is a simple yet effective move that \u201ctargets the hip flexors, lower back, and glutes,\u201d adds Bartolino. It also relieves tightness from stress, working out, or sitting for long periods. As you sit upright, you bend your knees and press the soles of your feet together, pulling them closer towards you with your hands for a good hip stretch.<\/p>\n
Reclined cobbler pose.<\/strong> The cobbler pose is similar to the butterfly stretch but done in a reclined position. Your soles are touching each other, but your upper half is lying down. This move is \u201cincredibly relaxing as it opens the hips and groin and stretches the thighs,\u201d says Bartolino. The hip muscles can loosen up, relieving tension and discomfort.<\/p>\n
\nThis information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.<\/i><\/p>\n<\/p><\/div>\n
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\n\n\t\t\t\t\tYanique Pitter\t\t\t\t<\/h3>\n
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<\/p>\n\n\t\t\t\t\tYanique is a full-time mom, diet tech, content creator, and natural health writer. She holds a Bachelor’s in nutrition with over ten years of knowledge and personal experience in holistic and natural health, nutrition, fitness, wellness, and lifestyle. She enjoys trips to the beach and serving up a good home-cooked meal.\t\t\t\t<\/p>\n<\/p><\/div>\n
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