Prolonged sitting, poor posture, injuries, or even muscle imbalances can cause your hips to become tight, weak, and inflexible. Anyone can benefit from a hip mobility exercise program to improve movement, reduce pain, and prevent injury.
The seated figure 4 stretch works to gently open up your hip, targeting the muscles that work to rotate it. This stretch is great for runners, desk workers, seniors, and individuals with arthritis.
- While sitting cross your ankle over your opposite knee.
- Gentle lean forward and hold for 30-60 seconds.
- Switch legs and perform 2-3 times on each side.
The clamshell exercise works to improve hip strength, balance, and lower body alignment. It is ideal for seniors, individuals with arthritis, and those looking to improve hip and core stability.
- Lie on your side with your knees bent and feet stacked on top of one another.
- Lift your top knee towards the ceiling, as if opening a clamshell, while keeping your feet together.
- Lower slowly and repeat 3 sets of 10 repetitions on each side.
Performing bridges helps to activate your glutes, hamstrings, and core, helping to strengthen and support your hips and back. It is ideal for runners, seniors, individuals with arthritis, and those building hip and core strength.
- Lie on your back with your knees bent and feet flat on the floor.
- Press through your heels as you lift your hips up until your shoulders, hips, and knees are aligned. Think about squeezing your glute muscles together as you reach the top.
- Lower slowly and repeat 3 sets of 10 repetitions.
The donkey kick exercise works to strengthen your hip muscles and core, while supporting lower back health. It is best for runners, athletes and improving overall glute muscle strength.
- Start on your hands and knees.
- Keeping your knee bent, lift one leg up behind you until your thigh is in line with your body. Think about kicking your foot up towards the ceiling.
- Lower slowly and repeat 3 sets of 10 repetitions on each side.
Monster walks work to strengthen hips, knees, and core while improving stability during movement. It is a great exercise for runners, athletes and improving overall hip strength.
- Start in standing with your knees slightly bent, feet hip width apart.
- Begin slowly stepping sideways with a wide stance.
- Continue stepping towards one direction for 10 repetitions. Complete 3 sets towards each side.
Lunges work to strengthen the hips and improve lower body balance, coordination, and mobility. It is best for runners, athletes, and improving lower body strength and stability.
- Step one foot forward, bending both knees as you lower into a lunge position.
- Make sure your front knee is stacked over your ankle, and your back knee is pointing towards the floor.
- Push back to your starting position and complete 3 sets of 10 repetitions on each side.
Before beginning a hip mobility routine, it is important to keep in mind proper technique, gradual progression, and listening to your body as you work to improve strength and flexibility.
- Warm-Up First: Always start with gentle movements to increase blood flow to your muscles and prepare your hips for movement.
- Cool Down: Finish with some light stretching or gentle mobility work to improve recovery time and help maintain flexibility.
- Avoid Painful Movements: Stop any exercise if you are experiencing any pain, and feel free to modify or skip an exercise as needed.
- Focus on Form: Focusing on proper form and performing controlled, deliberate movements is important to ensure you are engaging the correct muscles, protecting your joints, and reaping all of the benefits the exercise has.
- Progress Gradually: Increase your range of motion, your repetitions, or add resistance slowly and after time, as you see how your body responds to the exercises. This will also help avoid injury.
- Stay Consistent: Keeping consistent with your exercise routine is key to improving hip mobility and strength, and is important for maintaining it over the long term.
- Listen to Your Body: Pay attention to what you are feeling, whether it is stiffness, soreness, discomfort, or pain. Adjust accordingly, or speak with your healthcare provider.
- Combine Strength and Flexibility Exercises: Include a mix of both strength-based and flexibility-based exercises to ensure mobility is created and maintained, supporting joint health and optimal muscle balance.
