Working nine to five? It’s a great way to make a living but it could be playing havoc with your hips. If you have an office job, you may well find yourself spending eight or more hours a day sitting in the same position. That may cause your hips and muscles to seize up and start feeling super tight. Luckily, there are some simple stretches to help you loosen them again. Here are six stretches for your hips that you might want to try.

6 Stretches for Your Hips

1. Three-Legged Dog

Start by getting down into the yoga pose Downward Facing Dog. Make sure that your hands are spread out and your arms are below each of your shoulders. That should give you an extra level of support.

Lift one of your legs off the floor and move it high up in the air. Make sure that you keep your elevated leg straight. Tighten your core to give you some extra tension. Hold this position for 30 seconds before releasing. Next, repeat this move with the other leg.

2. Low Lunge Stretch

For this next move, you need to get down into a low lunge stance. Your knee should be touching the floor while the other should be at a 90-degree angle.

Put the hand opposite the front leg on the floor and raise your other arm above your head. Lean over toward the arm that is raised and flex your hip at the same time. Hold for a few seconds and then change sides.

3. Knee-to-Chest

Sometimes, the best stretches for your hips are the simplest ones. Lie flat on your back and raise one of your knees toward your chest. Be sure to keep your other leg out straight at the same time. Wrap your arms around your knee to hold it in place for around 30 seconds. Release and repeat the same action with the other knee.

4. Lying Angle Pose

Lie flat on your back with your arms down by each of your sides. Bend your knees and bring the soles of your feet together. Your knees should be spread outward at each side. Try to press your knees down closer to the floor (without using your hands!). Hold this position for around 30 seconds at a time.

5. Butterfly Stretch

This next move is similar to the angle pose, except you do it sitting up. Start by sitting on a mat with your legs bent, feet and knees together. You can use your hands to hold your feet in the right position, as this move is somewhat challenging. The more you practice this particular move, the more flexibility you will have overall.

Move your knees down toward the ground as far as they will go. Keep your shoulders back and your back as straight as you can throughout the move. You should feel a stretch in your legs and hips. Try holding this pose for around a minute at a time.

Pro tip: When you’ve mastered this move, you can kick things up a notch. If you want to add an extra level of difficulty to the butterfly stretch, you can lean backward and forward as you do it. Doing so will make the move harder and give your hips a deeper stretch.

6. Side Bend Stretch

Kneel down on your knees and stretch your left leg outward to the side. Keep it as straight as possible, while putting the majority of the pressure onto your right knee. Raise your right arm upward and lean toward the left. Push yourself as far as you can. Hold for 30 seconds and then release. Repeat on the opposing side.