Today, where sedentary lifestyles have become the norm, hip mobility has taken a hit. Hip tightness and discomfort are becoming increasingly common and are often the outcome of prolonged sitting. However, high-impact sports like running, can also leave us with sore hips due to excessive compression.
Whether you sit often or engage in high-impact sports, hip tightness is a common ailment with far-reaching consequences. Not only can it contribute to lower back pain and place undue stress on your knees, but it can also hinder your performance, power, speed, and agility in sports.
So, how do you improve your hip mobility? Below are eight hip mobility exercises that you can do at home to help release the strain put on your body by tight hips.
Start in a half-kneeling position with your left leg forward. Keep your torso upright and think of “tucking your tail” to go into a posterior pelvic tilt. Shift your weight forward onto your front leg until you feel a stretch in the front of the left hip. Hold for 30 seconds and repeat 2-3 times on each leg.
Start standing with your feet hip-width apart. Stand on your left foot and grab the top of your right foot with your right hand. Pull upwards until a light stretch is felt in the front of your left thigh. Hold for 30 seconds and repeat 2-3 times on each leg.
Sit at the edge of a chair or exercise table with both feet flat on the floor. Place your right ankle on top of your left knee. Lean forward until a light stretch is felt in your glute muscles. Hold for 30 seconds and repeat 2-3 times on each leg.
Sit at the edge of a chair or exercise table with your feet flat on the ground. Stretch your left leg out in front of you with your heel on the floor and your toe pointing up. Keeping your back long and straight, hinge forward at the waist until you feel a stretch in your extended leg. Hold for 30 seconds and repeat 2-3 times on each leg.
Begin in a standing position with a wide stance. Make sure your feet are parallel by having your toes pointing forward. Sit your hips back and shift your weight into your left leg until you feel a stretch. Hold for 10 seconds and repeat 5-8 times on each leg.
Start on your hands and knees on the floor or bed. With toes touching and knees wide, rock your hips back until they rest on your feet. Hold for 30 - 60 seconds, repeat 2-3 times.
Sit on the floor and create a box-type pattern by bringing your left leg behind you at a 90-degree angle and your right leg in front of you at a 90-degree angle. Focus on maintaining a straight spine, with your shoulders perpendicular to the floor and core engaged. Hold for 30 to 60 seconds and repeat 2-3 times per side.
Sit on the floor, bring the soles of your feet to touch and let your knees fall apart. You’ll feel a stretch in your inner thigh muscles. Hold for 30 seconds and repeat 2-3 times.
Hip mobility exercises are an important component of hip rehab and flexibility programs. By incorporating targeted mobility exercises into your routine, you can help alleviate tightness or soreness in the hips by improving your range of motion.
If you are experiencing pain or stiffness in your hips, contact MAVEN today to book an appointment. Our team of physical therapists are experts in hip mobility and can provide you with a customized treatment plan tailored to your specific needs.
Speak to one of our team members and book an appointment
