The hips play an important role in our ability to walk, sit, stand, and even climb flights of stairs. Having weak, tight, or inflexible hips can be caused by prolonged periods of sitting without breaks, poor posture, injuries, or muscle imbalances.
When our hip mobility declines, it can lead to discomfort, stiffness, and even pain. Maintaining hip mobility is essential for overall health and well-being, especially as we age. Here are 6 hip mobility exercises that can boost strength and flexibility:
- Seated figure 4 stretch: This stretch works to gently open your hip and target the muscles that work to rotate it.
Steps to perform the seated figure 4 stretch:
- While sitting, cross your ankle over your opposite knee
- Lean forward slowly and hold for 30-60 seconds
- Switch legs and perform 2-3 times on each side
- Clamshell: This exercise works to improve your hip strength, balance, and lower body alignment.
Steps to perform the clamshell:
- While lying on your side, bend your knees and stack your feet on top of one another
- Lift your top knee towards the ceiling while keeping your feet together, like a clamshell
- Lower your knee slowly and repeat 3 sets of 10 repetitions on each side
- Bridges: This exercise helps activate your glutes, hamstrings, and core, thereby strengthening and supporting your hips and back.
Steps to perform bridges:
- Lie on your back with your knees bent and feet flat on the floor
- Push on your heels as you lift your hips until your shoulders, hips, and knees are aligned. Squeeze your glute muscles together as you reach the top of the bridge
- Lower your hips slowly, and repeat 3 sets of 10 repetitions
- Donkey kicks: This exercise works to strengthen your hip muscles and core, while supporting the health of your lower back.
Steps to perform donkey kicks:
- Start on your hands and knees
- Keeping your knee bent, lift one leg behind you until your thigh is in line with your body, by kicking your foot up towards the ceiling
- Lower your leg slowly and repeat 3 sets of 10 repetitions on each side
- Monster walks: This exercise works to strengthen your hips, knees, and core while improving their stability during movement.
Steps to perform monster walks:
- Start in the standing position, with your knees slightly bent and your feet hip-width apart
- Begin slowly stepping sideways with a wide stance
- Continue stepping towards one direction for 10 repetitions and complete 3 sets towards each side
- Lunges: This exercise works to strengthen your hips and improve the balance of your lower body, coordination, and mobility.
Steps to perform lunges:
- In a standing position, step one foot forward, bending both knees as you lower into a lunge position
- Make sure your front knee is 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
Hip mobility exercises help improve movement, reduce pain, and prevent injury. However, it is important to use proper techniques during your exercise routine, so you can receive the full benefits of each exercise. Here are some tips to consider that can help you correctly improve your strength and flexibility:
- Always warm up first. Start with gentle movements that increase blood flow to your muscles and prepare your hips for movement
- Cool down after your workout by finishing with light stretching or gentle mobility exercises to improve recovery time and help maintain flexibility
- Modify, avoid, or stop any exercises that are causing you to experience any pain
- Focus on proper form and perform deliberate and controlled movements to ensure that you are engaging the correct muscles, protecting your joints, and benefiting from the exercise
- Slowly increase your range of motion, the repetitions you do, and the resistance you add. This will help you avoid any injuries
- Keep a consistent exercise routine to improve your hip mobility and strength. This is important for maintaining them for long periods of time
- Pay attention to any stiffness, soreness, pain, or discomfort in your body, and adjust your routine accordingly
- Perform a combination of strength- and flexibility-based exercises as they ensure that mobility is both created and maintained. Joint health and muscle balance are also supported when you combine both types of exercises
It is recommended that you consult a doctor before starting or adding new exercises to your routine. You can schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center by calling (718) 670-5486.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.