Most people don’t think much about their hips—unless they’re in pain. We’re often so busy that we don’t take the time to check in with our bodies. But our bodies have a lot to tell us, and that’s especially true for our hips. They’re the center of movement, providing flexibility and range of motion, but they also store tension and trauma. Hip pain and tightness can have many causes, including a sedentary lifestyle. Trauma can also play a role. The good news is that you can do something about it. Somatic exercises for the hips can help release tension and stored trauma, allowing you to move and feel better throughout the day.
Do Our Hips Store Trauma?
Yes, our hips can hold trauma. This might sound strange at first, but both biology and brain science explain why. The book *The Body Keeps the Score* talks about how the mind and body are connected in this way. First, let’s look at the body. The pelvis has a muscle called the psoas, which connects the upper and lower body, helps with posture, and keeps us stable. Right next to it are the kidneys, which have adrenal glands. These glands control the body’s fight-or-flight response, which can make the psoas muscle tighten under stress. Normally, this tightness goes away, but if someone experiences serious trauma—like an accident, abuse, or a life-threatening event—the tension can last much longer. Since the psoas is close to the adrenal glands, the hips become a natural place for the body to store stress. In 1985, a scientist named Candace Pert also found that emotions create tiny proteins called neuropeptides. These proteins travel through the body and can settle in places like the hips, stomach, or other areas. If a lot of them build up in the hips, they can cause discomfort when emotions get triggered. So, trauma isn’t just in the mind—it also affects the body. If you want to learn more, here’s a podcast video that explains this idea and looks at what we know and don’t know about it.
Somatic Therapy and Trauma
Somatic therapy is a way to help release trauma stored in the body by using both mind and body techniques. It’s similar to mindfulness and meditation.
Since this type of therapy is still new, there aren’t strict rules on how practitioners find and release trauma in the body. Sessions usually combine talk therapy (focusing on the mind) with physical therapy (focusing on the body). The goal is to find emotional triggers and see how they affect the body, then use treatments to help with both emotional and physical pain.
5 Somatic Exercises for Hips
1. Side Bend
How to Do It
Lie on your side with your legs straight and your head resting on your arm. Slowly lift your head and foot on the same side at the same time. Keep your knees together as you lift your foot. Inhale as you lift, then exhale as you lower back down. Repeat this four times on each side. This exercise helps stretch your hip muscles and reduce tension. It is good for people with hip pain. Doing it often can help with flexibility and stiffness. It also supports good posture and body movement. The movement is simple but helpful. You don’t need any equipment to do it. Moving slowly and breathing right makes it work better. Try to stay relaxed and go at a steady pace. Pay attention to how your body feels. If you feel pain, stop and adjust. Over time, this can help your hips feel better and move more easily.
Why It Works
This stretch helps loosen your hips and makes them feel better. At first, you might not be able to stretch very far, and that’s okay. With time and practice, your hips will feel less tight. It can also help with pain if you do it regularly. It’s a simple way to stay comfortable. If it ever feels painful, go slow and don’t push too hard. Stretching should feel good, not hurt. Taking deep breaths while stretching can help your body relax. You’ll notice small improvements over time. Keep at it, and you’ll start feeling a difference. Your hips will get stronger and more flexible. This will help with everyday movements like sitting, standing, and walking. Stick with it, and your body will thank you.
2. Somatic Hip Opener
How to Do It
If you already practice yoga, you might want to try this more advanced stretch. Sit down and position your legs so your right foot touches your left knee while your left foot rests behind you. As you do the stretch, gently lift both knees while pressing lightly with your hands. This movement helps loosen your hips and improve flexibility. If you’re new to somatic exercises, it’s best to start with simpler stretches before trying this one. Your hips need time to adjust to deeper movements. Don’t rush—go at your own pace and listen to your body. If you feel discomfort, ease up and try again slowly. Over time, this stretch can help release tension and make your hips more mobile. Practicing regularly will make it easier. Stay consistent, and you’ll notice improvements. Always breathe deeply while stretching to help your body relax. This technique is great for those who already have some experience. If you’re not ready yet, keep working on basic stretches first.
Why It Works
This stretch helps loosen your hips and makes your muscles more flexible. Pressing gently can help your body get used to the movement. At first, you might not be able to stretch very far, and that’s okay. With practice, your hips will feel less tight. Doing this stretch regularly can make movement easier over time. Go slowly and listen to your body. If you feel pain, stop and take a break. Stretching should feel good, not hurt. Take deep breaths to help your muscles relax.
3. Gentle Hip Opener
How to Do It
This exercise is great for beginners because you do it while lying on your back. First, gently sway your hips from side to side, bringing your knees as close to the floor as you can. Move slowly and don’t force it. Next, keep your feet together and lower one knee toward the floor while the other stays pointing up. This stretch helps loosen tight hips and makes movement easier over time. It might take some practice, but the key is to stay relaxed. These movements take a little time, but they are simple to do. The more you practice, the better your flexibility will get. Be patient with yourself and move at a pace that feels comfortable. If you feel pain, stop and take a break. Stretching should feel good, not hurt. Breathing deeply will help your muscles relax. Over time, you might notice less tightness in your hips. Regular practice can also make sitting, walking, and other movements feel smoother. Keep going, and you’ll feel the benefits.
Why It Works
Many people struggle with tight hips, which can make movement uncomfortable. Gentle stretching helps loosen the muscles and improve flexibility. If you’re just starting, your hips might feel stiff, but that’s completely normal. Over time, regular stretching can help release tension and make movement easier. Daily stretching, even for a few minutes, can make a big difference. The more you practice, the better your hips will feel. Small improvements will add up over time. Be patient and trust the process. Keep stretching, and you’ll notice the benefits. Flexibility takes time, but every step counts.
4. Trauma Releasing Hip Opener
How to Do It
This exercise is very easy and only takes a few minutes. Start by lying on your back with your knees and ankles together and your arms stretched out. Slowly spread your hips apart while keeping your ankles together. Keep going until you can’t move them any further. Once you reach your limit, bring the soles of your feet together. Then, lift your knees a couple of inches and hold that position for about 30 seconds. After that, close your legs and bring your knees back together. You can repeat this movement up to five times in a row. If your legs shake a little, that’s completely normal. This stretch helps open up your hips and loosen tight muscles. It also improves flexibility over time. The key is to move slowly and stay relaxed. Breathing deeply can make the stretch more effective.
Why It Works
This hip-opening exercise can help release emotional tension stored in the body. When you’re stressed, your body goes into fight-or-flight mode, which can cause tightness in the hips. Stretching them gently can send signals to your brain that it’s safe to relax. As a result, you may feel a sense of relief, both physically and emotionally. If you’ve been holding onto stress, this exercise might help you release emotions you didn’t realize were there. However, if you’re not carrying much tension, you might not notice an immediate change. That’s completely normal. This movement is most helpful when you feel anxious or overwhelmed, even if you’re not sure why. It allows your body to let go of stored stress in a simple and natural way. The key is to move slowly and focus on your breath. Deep breathing can make the exercise even more effective. Over time, this can help you feel more at ease in your body. Practicing regularly may improve both flexibility and emotional well-being. You don’t need any equipment, making it easy to do anytime. Even a few minutes a day can make a difference.
5. The Swimming Frog
How to Do It
This is an easy hip stretch. Lie on your back. Bring one foot to your inner thigh as far as it can go. Then, move it outward as far as you can. Bring it back to the start. Do the same with the other foot. Next, move both feet toward your pelvis a few times. Then, place both feet on the floor, one on each side of your body. Hold for a few seconds. Move slowly and do not push too hard. If your hips feel tight, stop where it feels right. Over time, this will help loosen them. You can do this stretch every day. It only takes a few minutes. It helps with stiffness and makes movement easier. You do not need any special equipment. This stretch is simple and helps you feel better.
Why It Works
This exercise helps your hips move more freely. It allows a full range of motion, making them more flexible over time. At first, you may not be able to move your feet very far. That is okay. As you practice, your muscles will stretch, and your movement will improve. The more you do this, the looser your hips will become. Flexible hips can hold less stress and tension. This can help release built-up emotions. Stretching daily can make a big difference. It is normal to feel tightness at first. Just go as far as feels comfortable. Over time, you will notice changes. Your hips will feel more open. Moving will become easier. This can also help reduce pain. It is a simple way to feel better. Anyone can try this exercise. You do not need any special skills. Just take it slow and be patient.
[…] when you are educated on what women’s pH balance is, and are aware of the factors that disrupt vaginal pH balance. Once you’re aware, you can avoid the factors that often lead to an unbalanced vaginal pH and […]