Would you like to move freely and without pain? Hip mobility exercises can help you do just that! Hip mobility is a combination of stretching and strengthening exercises to maintain flexibility in your hip joints. It’s an important part of any fitness routine, as the hips are involved in many everyday activities such as walking, running, and standing. Hip mobility exercises will help you move better and reduce pain. Here are 7 Hip Mobility Exercises You Should Do Everyday:
Hip Mobility Exercises
1. Hip Flexor Stretch
This stretch targets the muscles in the front of your hips and helps to open up your hip flexors.
How to do it:
To do this exercise, start by kneeling on one knee and placing the other foot flat on the ground in front of you. Then, lean forward until you feel a stretch in the front of your hip on the leg that is kneeling. Hold this position for 20-30 seconds and then switch sides.
2. Hip Rotations
This exercise helps to improve mobility and flexibility at your hip joint by rotating them both inwards and outwards.
How to do it:
To do this exercise, start by lying on your back with your knees bent and feet flat on the ground. Then, rotate your hips to the right side, hold for a few seconds, and then return to the center. Next, rotate your hips to the left side and hold for a few seconds before returning to the center. Do 10-15 reps of this exercise.
3. Hip Bridges
This exercise helps to strengthen your glutes and hamstrings, which can help improve hip mobility.
How to do it:
To do this exercise, start by lying on your back with your knees bent and feet flat on the ground. Then, lift your hips off the ground as high as you can, hold for a few seconds, and then return to the ground. Do 10-15 reps of this exercise.
4. Hip Circles
This exercise helps to increase flexibility in your hip joints by rotating them around in circles.
How to do it:
To do this exercise, start by lying on your back with your knees bent and feet flat on the ground. Then, rotate your hips in a circular motion for 10-15 reps.
5. Hip Abductions
This exercise helps to strengthen the muscles around your hip joint, which can improve mobility and reduce pain.
How to do it:
To do this exercise, start by lying on your side with your legs straight. Then, lift your top leg up as high as you can and hold for a few seconds before returning to the starting position. Do 10-15 reps on each side.
6. Hip Rotational Lunges
This exercise helps to improve flexibility in your hips by stretching them with rotational lunges.
How to do it:
To do this exercise, start in a standing position and take a big step forward with your right foot. Then, twist your body towards the right side as you lower your hips down into a lunge position. Hold for a few seconds and then return to standing. Do 10-15 reps on each side.
7. Hip Opener
This exercise helps to increase flexibility and range of motion in your hips by stretching them with this seated hip opener.
How to do it:
To do this exercise, start by sitting on the ground with your legs out straight in front of you. Then, bend one knee and bring it up towards your chest as you lean forward until you feel a stretch in the back of the hip. Hold for 20-30 seconds and then switch sides.
Hip mobility exercises can help improve your flexibility, strength, and range of motion in your hips. By doing these 7 Hip Mobility Exercises You Should Do every day, you’ll be able to move more freely and with less pain. So what are you waiting for? Get moving!
FAQs
How can I increase my hip mobility?
The best way to increase your hip mobility is by doing regular stretches and exercises that target the muscles around your hip joints. Hip flexor stretches, rotations, bridges, circles, abductions, and rotational lunges are all great exercises you can do to help improve your hip mobility. Additionally, try adding foam rolling into your routine to help loosen up tight muscles. Additionally, make sure you are getting enough rest and hydration to ensure your body is able to recover properly after a workout. Finally, if you have any underlying issues such as pain or discomfort, it’s important to talk to your doctor before starting an exercise program.
What causes a lack of hip mobility?
Lack of hip mobility can be caused by a variety of factors such as poor posture, muscle imbalances, or tightness in the hip area. Additionally, certain medical conditions such as arthritis or hip bursitis can also lead to decreased mobility in this area. It’s important to talk to your doctor if you are experiencing pain or limited range of motion in order to determine the underlying cause and develop a treatment plan.