Hip mobility exercises that will help office workers and gym junkies alike
If you’re someone who spends a lot of time each day sitting, your hips probably need a little attention. Whether you’re aware of it or not, this part of your body is kind of vital to you daily movement, and many of us neglect these joints – which leads to tight and weak muscles. So, with all of that in mind, I thought I’d talk to a fitness guru about hip mobility and how to properly take care of this part of the body.
Kate Kraschnefski, Head of Compliance and Training at Australian Institute of Fitnesssharing running on hip movement is very important, and give some examples of exercises you can use to strengthen and stretch this part of the body.
“The hips are what’s known as a ball-and-socket joint, which means they’re able to move in a variety of ways, and many of the body’s largest and strongest muscles are attached to them,” Kraschnefski shared via email.
She continued, “…there are many benefits to devoting a consistent part of our routine to maintaining healthy hip mobility.”
These include: “improving posture, especially since most of us tend to sit for large portions of our days.” A decrease in the risk of injury and pain ‘as a result of the diseases that occur from bad posture Like lower back or knee pain.” An increase in “general athletic performance” and improvements in functional movement, “particularly those involving bending, lifting, or carrying objects.”
Who should use hip mobility exercises?
The short answer to this is whoever is capable of it.
But these types of exercises are especially beneficial for people who sit for long periods of time (like office workers, that is, me).
“If you are Lift weights regularly or participating in physical activity, you may experience tightness in the hips which affects your ability to move through the optimal range under load. And on the other end of the spectrum, if you’ve been inactive or have been sitting for long periods of time, you’re also likely to experience some discomfort.”
She added that hip movement is also a great way to maintain stability and reduce your chance of falling as you age.
Exercises worth trying
Well, you want to start working on your hip mobility. amazing. The key thing here is consistency – as with any kind of flexibility. You really should set aside a little time each day to do these types of stretches, Kraschnefski said.
5 hip mobility exercises
Here are the five stretches Kraschnefski suggests getting you started on your hip mobility journey.
- Lying hip rotation. Lie on your back with your knees bent. Cross one ankle over the opposite knee. Move across the hip by moving the knee toward the midline of the body and pressing it away as well. Hold for a few seconds at the end of the movement.
- Hip flexor extension. To perform this stretch, get down on one knee and bring the other foot forward, knee at a 90-degree angle. Gently push your hip forward and hold for 30 seconds. Repeat on the other side.
- Butterfly. Sit with your feet together, and gently move your knees toward the floor. Use your hand to press into the ground. To intensify the stretch, move your thigh closer to your heel. Hold for 30 seconds.
- Frog hip stretch. This guy can be pretty intense, so take it easy! Start on your hands and knees, and spread your knees as far apart as is comfortable. Swing back and forth in this position. Keep the balls of your feet on the ground with your toes pointing outward. If you feel it’s available, sit back and relax in the stretch. Start with ten seconds and build up the duration over time.
- dove pose. Starting on your hands and knees, push one knee forward and place it on the floor, with your ankle under your opposite hip. Lower your hips down and hold for 30 seconds. Repeat on the other side.
Now, while the idea of a few minutes of stretching may sound pretty simple, Kraschnefski explained that “our hips can store a lot of tension and releasing it can feel intense and even emotional for some people.” So it’s important to take it slow, and to “listen to your body.”
From here, you can gradually increase until your hips feel leaner than ever.