The hips are often known as the body’s “junk drawer,” a place where physical tension, unprocessed emotions, and even trauma are stored.
When we experience stress or trauma, the body often responds by tightening key muscles, particularly in areas that support our stability and grounding, such as the hips.
This build-up of tension can result in discomfort, limited flexibility, and emotional triggers during hip-focused exercises or stretches.
Releasing trauma from the hips requires a holistic approach, combining physical movements with emotional and mental practices to let go of stored tension gradually and compassionately.
This article will walk you through 10 effective techniques to release trauma from the hips, incorporating everything from yoga and somatic movement to breathwork, nutrition, and guided meditations.
1. Practice hip-opening yoga poses
Yoga is one of the most effective ways to release hip tension, as it combines physical movement with deep breathing, creating a mindful and gentle approach to trauma release.
Hip-opening poses target the major muscles in and around the hips, like the hip flexors, glutes, and groin, where tension can accumulate.
- Pigeon Pose (Eka Pada Rajakapotasana):
This deep stretch focuses on the outer hips and glutes, where trauma and tension often sit.
Start by bringing one leg forward and stretching the other back, keeping your hips squared.
- Lizard Pose (Utthan Pristhasana):
This pose stretches the hip flexors and inner thighs, two areas that hold substantial tension.
Place your forearms on the mat for a deeper stretch and focus on breathing.
- Bound Angle Pose (Baddha Konasana):
A gentler hip opener, this pose stretches the inner hips and groin.
With feet together and knees open wide, breathe deeply, feeling your hips gently release.
Pro tip: Hold each pose for 5–10 breaths, or longer if possible, allowing the muscles time to soften and relax. Use mindful breathing to connect with any emotions that arise, letting yourself feel and process as you go.
2. Engage in somatic movement
Somatic movement helps bring awareness to the body’s sensations, allowing for gradual release of tension stored in specific areas, like the hips.
By focusing on slow, mindful movement, somatic practices help you reconnect with your body and safely explore areas of discomfort.
- Pelvic tilts:
Lie on your back with knees bent, feet flat.
Gently tilt your pelvis up and down, creating a subtle stretch in the hips and lower back.
This exercise is gentle yet effective in loosening stored tension.
- Body scanning:
Lie still and mentally scan from head to toe, focusing on the sensations in your body.
Pause at the hips, and bring awareness to any areas of tension, breathing deeply into these spots to encourage relaxation.
Pro tip: Move slowly, focusing on sensations rather than aiming for a “perfect” movement. Somatic exercises are about exploring the body’s responses and releasing tension without forcing any outcome.
3. Incorporate breathwork for deep release
Breathwork is a valuable tool for releasing stored emotions and tension.
By slowing and deepening the breath, you activate the parasympathetic nervous system, which encourages relaxation.
Different breath techniques can specifically target the hips, loosening tension as the breath reaches these areas.
- Diaphragmatic breathing:
Place one hand on your belly and take slow, deep breaths, expanding the abdomen on each inhale.
This type of breathwork helps release tightness in the pelvic area.
- Box breathing:
Inhale for a count of 4, hold for 4, exhale for 4, and pause for 4 before repeating.
This technique calms the nervous system, which can allow hip muscles to relax more easily.
Pro tip: Use breathwork before beginning hip stretches to set a calm, relaxed foundation. This practice can make physical releases more accessible and reduce the likelihood of discomfort during stretches.
4. Try foam rolling and self-myofascial release
Foam rolling is a practical, hands-on approach for targeting physical tension in the fascia—the connective tissue surrounding muscles.
Self-myofascial release using a foam roller or a lacrosse ball can help break up adhesions in the tissue, reducing both physical and emotional tension.
- Focus on the glutes and hip flexors:
These areas are prone to tightness, particularly if you sit for long periods.
Roll slowly, spending extra time on areas that feel tight or sensitive.
- Pause on trigger points:
When you find a tight spot, pause and breathe deeply into it, allowing the muscle to relax under gentle pressure.
Pro tip: Start gently, as foam rolling can be intense, especially for tight hips.
Keep breathing to help manage discomfort, and move slowly, pausing to release deep layers of tension gradually.
5. Journal to process emotions
Journaling offers a safe space to express emotions tied to physical discomfort or trauma in the hips.
When releasing hip tension through physical practices, emotions may surface.
Writing about these feelings can help you process and let go of stored trauma.
- Journal prompts:
Try prompts like “What am I holding in my body?” or “What emotions are stored in my hips?” to encourage self-reflection.
- Reflect post-exercise:
After hip stretches or somatic practices, spend a few minutes journaling about any emotions or sensations that came up.
Pro tip: Don’t censor yourself; let whatever thoughts or feelings arise flow freely. Journaling allows you to witness and process these emotions, which can help prevent re-storing them in the body.
6. Take warm baths or epsom salt soaks
A warm bath with Epsom salts can relax the hips, helping muscles release tension more easily.
Epsom salts contain magnesium, a mineral that can reduce muscle stiffness and support the body’s relaxation response.
- Preparation:
Add 1–2 cups of Epsom salts to a warm bath, and soak for at least 20 minutes.
- Enhance with essential oils:
Essential oils like lavender, chamomile, or eucalyptus can provide added relaxation, helping you mentally and physically release tension.
Pro tip: Combine deep breathing with your soak to relax both the mind and body. This practice is especially helpful before or after a hip-focused yoga or stretching session.
7. Nourish with anti-inflammatory foods
Inflammation can increase physical and emotional tension in the body, including in the hips.
Eating anti-inflammatory foods can help reduce this tension, making it easier to release trauma stored in the body.
- Incorporate:
Leafy greens, berries, turmeric, ginger, walnuts, and fatty fish.
These foods help reduce inflammation, which may lower overall body tension.
- Avoid:
Processed foods, sugars, and excessive caffeine, which can contribute to inflammation.
Pro tip: Staying well-hydrated is essential, too, as dehydration can make muscles feel tighter and less flexible. Aim for balanced nutrition and hydration to support physical and emotional well-being.
8. Practice guided meditation for the hips
Meditation helps you connect with your body in a gentle, non-judgmental way, making it an effective tool for trauma release.
Guided meditations that focus on the hips can bring awareness to this area and encourage gentle emotional release.
- Body focused meditation:
Sit comfortably, close your eyes, and focus on the hip area.
Visualize any heaviness or darkness dissolving with each breath.
- Guided visualization:
Imagine a warm, calming light surrounding your hips, gradually releasing any tension or stored emotions.
Pro tip: Regular meditation, even 5–10 minutes a day, can create a habit of release, making it easier for the hips to let go of stored tension over time.
9. Dance or engage in free-form movement
Dance and free-form movement can help release hip tension by encouraging natural, unrestricted motion.
When you move without structure, you allow your body to guide you toward areas that need release, including the hips.
- Hip circles:
Move your hips in slow circles, both clockwise and counterclockwise, allowing tension to dissipate.
- Free dance:
Put on your favorite music and let your body move however it wants. Focus on the hip area, letting it lead the movement.
Pro tip: Don’t worry about how you look. Let yourself connect with the movement, allowing emotions or sensations to surface and release naturally.
10. Seek support from a therapist or bodyworker
For deep-rooted trauma, professional support from a therapist or bodyworker can provide a safe space for releasing physical and emotional tension.
Trauma-informed practitioners are trained to help with body-centered healing in a compassionate way.
- Massage therapy:
A therapist trained in trauma-informed massage can safely work with sensitive areas like the hips to release stored tension.
- Somatic therapy:
This therapy focuses on the connection between physical sensations and emotions, helping you recognize and release trauma through body-based exercises.
Pro tip: Don’t hesitate to seek help if the release process feels overwhelming. Trained professionals can guide you through this journey with tools and techniques designed for deep healing.
Final thoughts: Embrace a holistic approach to releasing hip trauma
Releasing trauma from the hips is a journey that benefits from a gentle, holistic approach.
By combining physical practices like yoga and somatic movement with emotional practices like journaling, breathwork, and meditation, you can support the release process and make lasting progress.
This process takes time and patience, but with regular practice, you’ll notice both physical relief and emotional healing.
Remember, this journey is personal—listen to your body, honor your pace, and celebrate each small step toward greater freedom and ease.
Embracing these techniques as part of your routine can bring lasting relief, helping you feel lighter and more connected to your own resilience.
