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6 Quick Hip Mobility Exercises | Well+Good

Your hips are just like the hinges of a door, facilitating your ability to walk, run, and sit comfortably. When your hips are “rusty,” movement is difficult and even painful. But once they’re “well-oiled,” suddenly, on a regular basis tasks turn into much easier. So how do you retain your hips running easily? Adding hip mobility exercises to your workout routine.

For our March 2024 Movement of the Month Club, you’ll be guided by Alicia Rios, CSCS, personal trainer and programming manager for Bold, an at-home, digital fitness platform. She’s dedicated her profession to creating personalized exercise prescriptions for individuals who want to take care of strength, mobility and independence as they age.

Below, Rios offers quick, effective hip mobility exercises to loosen up the realm across the hips, improving range of motion and reducing the danger of injury. Follow along as she demonstrates each of the six moves, which you’ll be able to then mix right into a feel-good flow.

If you’re following together with our Movement of the Month Club, you’ll do one move every day, Monday through Saturday. Then on Sunday, you’ll do the complete 5-minute routine. Do each move for 50 seconds (25 seconds on all sides, where crucial) before moving on to the subsequent one, for a complete of 5 minutes.

If you’re feeling especially tight or if you’ve more time, be at liberty to do each move for so long as feels good. With consistent practice, you’ll begin to feel more agile, less strained, and overall more in tune together with your body’s needs. So, let’s dive into this 5-minute routine that your hips—and yes, the remainder of your body—will thanks for.

1. Quadruped Hip CARs

CARs (controlled articular rotations) improve flexibility and range of motion in your hips, leading to higher posture and improved strength.

  1. Start on all fours: hands under your shoulders and knees under your hips.
  2. Lift your right knee an inch off the ground, then draw it up toward your right elbow.
  3. Begin to slowly circle the hip in the most important circle possible, aiming to maneuver through its full range of motion.
  4. Bring your knee up toward your chest, out to the precise side, around toward the back (as much as your mobility allows), then back toward the bottom to the starting position.
  5. Move deliberately and slowly, ensuring to focus only on the precise hip.
  6. Reverse the move and rotate in the other way.
  7. Once you’ve done those rotations, switch to the opposite leg.

2. Adductor Rock Back

This move really zeroes in on the groin area to construct higher mobility through the hips.

  1. Start on all fours: hands under your shoulders and knees under your hips.
  2. Extend one leg out to the side, keeping the opposite knee under your hip and tucking your toes.
  3. Rock back by pushing your hips toward your heel, feeling a stretch within the groin of the prolonged leg.
  4. Keep your back straight and head consistent with your spine.
  5. Perform 5 to eight reps on one side before switching legs.

3. Seated Windshield Wiper

This dynamic movement may also help improve hip strength and reduce lower back pain and even knee pain. (Everything in your body is connected!)

  1. Sit on the ground together with your legs prolonged in front of you and hands behind you for support.
  2. Bend your knees and place your feet flat on the bottom, wider than hip-width apart.
  3. Drop each knees to 1 side, then lift them back to the middle and drop them to the opposite side, like windshield wipers.
  4. Move in a controlled manner, specializing in the rotation within the hips.
  5. Repeat.

4. 90-90 Hip Switch

The 90-90 hip switch is great for getting motion back into your hips to enhance their range of motion and reduce tightness.

  1. Sit with one leg bent in front of you at 90 degrees and the opposite bent at 90 degrees behind you. Keep your spine straight and chest lifted.
  2. Hold your hands up at chest level and maintain an upright torso as you lift and rotate your hips, switching the positions of your legs so that you just’re in the alternative 90-90 position.
  3. Repeat, specializing in smooth transitions.

5. Seated Hip Flexor Hurdle

Improve the strength of your hip flexors for more stability and a stronger core with this mobility move.

  1. Extend one leg straight out in front and bend the opposite so your foot is near the alternative inner thigh and your knee is pointing up toward the ceiling (for more of a challenge, keep your nonworking leg straight).
  2. Place your hands behind your glutes or hug your bent knee.
  3. Lift the straight leg, moving it in an arc over an imaginary hurdle to the side after which back to the starting position.
  4. Perform the movement slowly and with control, specializing in the hip’s range of motion.
  5. Repeat on this side for five to eight reps before switching to the opposite leg.

6. Seated Hip Internal Rotation

This move not only helps improve hip mobility but in addition strengthens the gluteus medius, positioned on the skin of the hips, which improves stability and might even help with posture.

  1. Sit in the course of the seat of a chair together with your knees bent to 90 degrees, knees over ankles.
  2. Place your fists in between your knees and interact your core.
  3. Lift your right foot off the ground and sweep it out to the side so far as you comfortably can, keeping your foot flexed. Your right knee needs to be in the identical position because it began, squeezing the fists together.
  4. Bring it back to the ground and repeat for five to eight reps.
  5. Switch to the opposite leg.
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