How to Improve Hip Mobility

Tight hips can limit your mobility and make you feel stiff, which can be frustrating. Your hips may feel tight because you live a sedentary lifestyle or have a prior injury. Fortunately, doing hip flexibility stretches may help increase your hip mobility. Additionally, hip exercises improve your mobility while also strengthening your muscles, especially if you do hip mobility drills. However, check with your doctor or a physical therapist before you do hip exercises and always warm up with 10-15 minutes of cardio.

[Edit]Steps

[Edit]Doing Stretches to Improve Hip Mobility

1. Do stretches after being immobile for a long time. Stretching after you’ve been sitting or lying in one position for a long time can help loosen up your hips and prevent stiffness. Stretch first thing in the morning after sleeping, or any time you have to sit for an extended period (such as at work or after a long car ride).
   
   • It’s also a good idea to stretch before and after exercise to help warm up your muscles and prevent stiffness and cramping.
2. Perform 1 hip stretch daily if you're short on time. You can get results with a single hip stretch every day. Pick your favorite hip stretch or alternate the stretches you do every day. If you're consistent, your hips will likely start to feel looser and more flexible.^[1]
   
   • For instance, you might do a different stretch each day.
   • If a particular stretch feels more comfortable to you, stick to that stretch until you feel ready to try a different one.
3. Do a series of hip stretches 5-7 days a week to get better results. You'll likely notice results faster if you do multiple hip stretches every day. Spend 15-30 minutes daily stretching your hips to help improve their mobility. Do each of the stretches to the best of your abilities, and stop if something feels uncomfortable.^[2]
   
   • Aim to do your hip stretches 5-7 days a week after cardio activity.
4. Press your knees into your chest to stretch your hips. Lie down and stretch out on an exercise mat or the floor, with your arms at your sides. Slowly raise your right knee toward your chest and hold for 30 seconds. Lower your leg back down to the floor and repeat with your left leg.^[3]
   
   • Do 8-10 knee raises on each side daily to help stretch out your hips.
   • This activity stretches the piriformis muscles, which attach your lower spine to your legs on both sides. Stretching the piriformis can help with hip flexion, or the motion of bringing your hip and leg towards your abdomen.
5. Do a hip flexor stretch to open up your hips. Kneel down on your left knee and place your right leg in front of you with your foot flat on the floor. Both of your legs should be in 90-degree angles. Place your left hand on your left hip, then slightly push your hips forward to stretch. Keep your chest and back straight, and don’t bend forward. Hold the stretch for 30 seconds.^[4]
   
   • Switch legs and repeat on the other side.
   • Do the stretch daily to help open up your hips.
   • If the knee that’s on the floor hurts, place a pillow or towel under it to cushion it.
6. Perform a lunge with a spinal twist. Stand up tall with your core engaged and your feet hip-width apart. Then, step forward with your right leg, bend your knees, and lower your body until both knees are at 90-degree angles. Extend your arms and twist your torso, lowering your right hand down to the floor. Extend your left arm up toward the sky and gently twist your head to look at your hand. Hold for 30 seconds, then slowly rise back to your starting position.^[5]
   
   • Switch to the other side, then do 10 repetitions on each side. Repeat the exercise as often as once a day to help open up your hips.
   • Make sure your front knee doesn’t go out past your toes.
   • Listen to your body and only go as far as you can. Stop stretching if it feels tight or painful.
7. Keep it simple with a butterfly stretch. Sit on an exercise mat or the floor with your legs bent in lotus position. Press the soles of your feet together and hold your feet in your hands. Press your feet into the floor, then slowly push your heels back toward your hips as far as you comfortably can. Hold for 30 seconds, then release.^[6]
   
   • Repeat for 10 repetitions to help improve your hip mobility. You can do the stretch every day or a few times per week.
8. Open up your hips with a 90/90 stretch. Sit down on the floor and place your right leg in a 90-degree angle in front of your body with your foot pointed to the left. Rest your left leg on the floor at your side to help you stay balanced. Press your right butt cheek into the floor, then lower your left butt cheek toward the floor as far as you can go. Hold for 30 seconds.^[7]
   
   • You likely won’t be able to push your left butt cheek all the way down to the floor. Go as far down as you can without the stretch feeling painful.
   • Do this stretch as often as every day.

[Edit]Performing Hip Mobility Exercises

1. Do step-ups to open up your hips. Stand up straight in front of a step or sturdy box. Lift 1 leg and step up onto the step or box. Then, bring your other leg up onto the step or box. Use your lead foot to step back down to the floor.^[8]
   
   • Do 2-3 sets of 10-15 step-ups on each leg.
2. Perform weighted lunges to work your hips. Stand up straight with dumbbells in each of your hands. Step forward with your right leg, then bend both legs into 90-degree angles to lower your body down toward the floor. Hold for 10-15 seconds, then rise back to your starting position to complete 1 repetition.^[9]
   
   • Do 2-3 sets of 8-12 weighted lunges on each leg.
   • Start out with a lower weight, such as an weight on each side. Then, increase your weights as you get stronger.
3. Do weighted squats to open your hips and work your muscles. Stand up straight with your legs slightly wider than shoulder-width apart. Hold dumbbells at your hips or shoulders to increase the intensity of the exercise. Bend your knees to slowly lower yourself into a sitting position. Hold for 30 seconds, then slowly rise back to your starting position.^[10]
   
   • Do 2-3 sets of 12-15 weighted squats.
   • You might start with an weight on each side.
4. Include all-fours kickbacks to loosen your hips. Get down on the floor on all-fours. Balance your weight on your hands and 1 leg. Then, kick back your other leg, keeping your knee bent. Bring your heel as close to your butt as possible. Hold for 5-10 seconds, then slowly lower your leg back to the floor. Switch to the other leg to work that side of your hips.^[11]
   
   • Alternate legs for a total of 10-15 kickbacks on each side and do 2-3 sets.
5. Perform side leg swings to help open up your hips. Stand up straight with your legs hip-width apart. Hold onto a chair to help you maintain your balance. Then, lift 1 leg and swing it out and away from your body. Raise your leg to the side as high as it will go. Hold for 2-3 seconds, then lower your leg back down to the floor.^[12]
   
   • Do 10-15 leg swings on that side, then switch sides and repeat on the other side. Perform 2-3 sets of the exercise to help you get results.
6. Do hip mobility drills by repeating these exercises for 15-30 minutes. While you can use any of these exercises to improve your hip mobility, doing all of them in hip mobility drills will help you get better results. Set a timer for 15-30 minutes so you get a full workout. Then, do 2-3 sets of each exercise to complete a drill. Rest 1-2 minutes between sets to reduce your risk of injury.^[13]
   

[Edit]Protecting Your Hips During Exercise

1. Check with your doctor before you start hip mobility exercises. Your doctor can make sure you’re healthy enough for exercise. Additionally, they’ll give you advice on how you can improve your hip mobility without accidentally injuring yourself. See your doctor to discuss your goal of improving your hip mobility.^[14]
   
   • Ask your doctor if the exercises you want to do are right for you.
   • Tell your doctor about your current exercise routine.
   • Avoid doing any hip mobility exercises if you’ve had a hip replacement unless your orthopedic doctor approves it. Some hip exercises aren’t safe if you’ve had a hip replacement. An orthopedic doctor or physical therapist can show you how to exercise safely.
2. Go to physical therapy to learn the exercises if you’re in recovery. You may be doing hip exercises to help you recover from an injury or medical procedure. If this is the case, it’s best to see a physical therapist who can show you how to safely do the exercises. Otherwise, you may accidentally hurt yourself.^[15]
   
   • It typically takes at least 2 visits with your physical therapist to learn the proper form for hip mobility exercises. However, your medical team may recommend you attend more sessions.
   • Your physical therapy appointments may be covered by insurance, so check your benefits.
3. Warm up with 10-15 minutes of cardio before doing hip exercises. Doing your exercises when your muscles are cold increases your risk of injuring yourself. Before you do your hip mobility exercises, do 10-15 minutes of moderate cardio activity. This warms up your body and prepares you to work out.^[16]
   
   • For instance, go for a brisk walk, jog in place, do jumping jacks, dance, or do low-impact cardio exercises.
4. Do a hip workout 2-3 times a week to help improve your hip mobility. While you want to work your hips often, it’s important to not push your body too hard. Rest or do a cardio workout in between your hip workouts. This will help you slowly improve your hip mobility over time.^[17]
   
   • For instance, you might do your hip workout on Monday, Wednesday, and Friday.

[Edit]Warnings

• Doing exercises incorrectly can injure your hips. It’s best to check with your doctor before you start exercising.

[Edit]References

1. ↑ https://www.self.com/gallery/hip-stretches-your-body-really-needs-slideshow
2. ↑ https://www.self.com/gallery/hip-stretches-your-body-really-needs-slideshow
3. ↑ https://www.self.com/gallery/hip-stretches-your-body-really-needs-slideshow
4. ↑ https://www.beaconortho.com/blog/restore-hip-flexibility-strength/
5. ↑ https://www.self.com/gallery/hip-stretches-your-body-really-needs-slideshow
6. ↑ https://www.beaconortho.com/blog/restore-hip-flexibility-strength/
7. ↑ https://www.self.com/gallery/hip-stretches-your-body-really-needs-slideshow
8. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/
9. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/
10. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/
11. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/
12. ↑ https://www.beaconortho.com/blog/restore-hip-flexibility-strength/
13. ↑ https://www.beaconortho.com/blog/restore-hip-flexibility-strength/
14. ↑ https://www.beaconortho.com/blog/restore-hip-flexibility-strength/
15. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/
16. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/
17. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3811738/

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