Hips Don't Lie: Pilates Moves to Release Tension and Free Your Hips

This feature was published in Top Santé magazine in April 2026, as part of my ongoing work as a Pilates instructor and movement specialist.

The hips hold more than most people realise. In Pilates, we talk about the pelvis as the centre of everything — posture, movement, core connection — but it is also an area where the body stores stress, tension and even emotion. If your hips feel tight, restricted or uneven, it is rarely just a physical problem.

Daily habits make this worse. Sitting for long periods, carrying a bag on one shoulder, hunching over a phone — all of these gradually pull the pelvis out of alignment. You may not notice it at first, but over time it shows up as lower back discomfort, restricted movement, or a sense that one side of your body works harder than the other.

The Pilates work I focus on in this feature is about two things: releasing what is held, and rebuilding control. The exercises target the hips and pelvis specifically, using oppositional stretching and strengthening to restore balance. They are accessible enough to do at home, but precise enough to make a real difference if you do them with attention.

The five moves include a high kneeling hip opener, hip hinge, side-lying clam, hip twist with a spikey ball, and leg circles. Start gently, notice which side feels more restricted, and work with that information rather than pushing through it.

The full feature is published in Top Santé magazine.