Address issues with mobility in your hips with these 5 stretches
Hip mobility is a common issue that occurs with age. However, with a sedentary lifestyle, individuals can experience sciatica and stiffness in IT bands and hip flexors at any age. Lifestyle and posture play an important role in hip mobility. The more you sit, the less mobile and flexible you become, which can, in turn, lead to rigid hips. However, adapting to a more mobility-friendly lifestyle can enable you to avoid the physical restrictions you may experience later on in life.
If you are someone who is working at their desk for long hours, always make sure to take tiny breaks to stretch your legs and hips. Incorporate walking into your schedule, ditching the elevators and taking the stairs whenever possible, and not sitting in the same posture for too long. Whether you are in your 20s, 30s, or 50s, we have got some fantastic hip mobility stretches for you that you can practice from the comfort of your home in your own sweet time. These stretch exercises will release the tension built up in your hip joints and allow you to move freely.
Figure Four Stretch
Lay down on your back
Bend your left knee (up towards the sealing)
Bring your right foot on top of your left thigh
Gently pull your left leg toward your chest
Breathe and hold for 10 counts
Repeat on the left side
You can practice this as many times as you want, alternating between both legs. This stretch is fantastic for your outer hips, gluteus medius, and other muscles that aid stability and mobility in the hip joint. It also helps with releasing lower back pain.
Seated Butterfly
Sit with your knees bent outwards and feet together
The legs will take the diamond shape
Gently lift your torso, imagining a string attached to your head pulling you up toward the ceiling
Bend from the crease of your hips towards your feet
Fold forward
You can place your hands on your feet or the floor
Breathe here for at least one minute or more
When finished, return to the seated position
You can practice this between one to two minutes, depending on your comfort level. Incrementally extend your practice to four or five minutes. This stretch is excellent for the inner thighs and hip adductors (muscles that draw your legs together).
Windshield Wiper Stretch
Sit tall with knees bent and place your feet 2 feet apart
Move your thighs a few inches away from your torso
Place your hands behind one foot away from your hips
Fingers pointing towards your hips elbows slightly bent
Bring both knees to your right side
Hold for 10 counts
Repeat on the other side
Repeat a few times on both sides
This stretch is great for moving your hips through a full range of internal and external rotation. It gently stretches the middle back, internal and external hip, and pelvic muscles, increasing hip mobility.
The Happy Baby Stretch
Feel like a child again with a happy baby stretch.
Lay down on your back
Bend both your knees into your chest
Hold both the feel from the outer corners or your toes
Gently turn the feet up towards the ceiling
While keeping your knees bent into your chest
Hold for 10 counts
You are welcome to stay longer for as long as you want if you enjoy the stretch. The happy baby works excellent for stretching the lower back and hamstrings. Additionally, it’s an amazing stress reliever.
Half Frog Stretch
Lay down on your belly with legs stretched straight
Rest your hands underneath your forehead, elbows stretched out to the side
Gently bend your right knee out to the side
Knee aligned with your hip
Bend your lower leg, and ankle underneath your knee
Allow both hips to soften towards the ground
If your right hip is lifted higher than your left, gently bring both hips in alignment
This is an excellent stretch for easing lower back and sciatica pain. It also stretches the hip adductors deeply.
Practicing a few minutes of hip stretches can benefit you greatly, especially if you don’t have an active lifestyle. They promote joint and muscle mobility, reduce stiffness, and improve physical flexibility. Incorporating deep breathing while doing the stretches can also help reduce cortisol (stress hormone). Whether you practice these stretches purely for the physical benefits or both, they will surely make your hips happy.
If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website https://www.hermenow.com/wellness.
Anam Anjum
Wellness Consultant
+971 52 629 9656