Show Your Hips Some Love
Hips don't like it when we forget about them. It's true — they can get their feelings hurt if we ignore them. And by that, I mean your body starts feeling creaky. The hip is a swiveling, fascinating, fragile powerhouse that does a lot for us. But it can get cranky, which can lead to hip, back or knee pain. Hips can tell us a lot about how other joints upstream or downstream are doing, like the lower back or knee. Both of those areas depend on hip mobility to function properly and feel their best.
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When was the last time you gave your hips a little TLC? Check out these hip-mobilizing moves and let me know what you think!
Windshield Wiper Mobility Drill
For me, there's no better way to loosen up my lower back. Do 1 set of 10 reps per side as a warmup or cooldown in your next workout.
1) Lie on your back with both knees bent at 90 degrees
2) Place your feet wide, about shoulder-width apart
3) Let your knees fall to one side and then the other for desired number of reps or amount of time
Shin Box
Hip rotation is an important thing as we get older. This exercise helps the ball-and-socket joint stay in motion, so you can go on a nature hike when you're 105 years old.
Instructions:
1) Start by sitting on the floor foot to knee, with the outside foot several inches from the body
2) Drive your hips forward and come up onto your knees
3) Come back down and pivot your knees over to the other side, using your heels as a fulcrum
4) Drive your hips forward and come up onto your knees
5) Come back down
Repeat for reps or time.
Supine Hip Extension on Stability Ball
A strong butt makes a strong back! This exercise targets the gluteal muscles responsible for pushing your hips forward (like when you lift something off the floor or get up from a sitting position). Weak glutes can lead to all sorts of problems, so hinging exercises like this are a godsend.
Instructions:
1) Lie on your back with the ball under your legs (closer to the body makes it easier and vice versa).
2) Raise your hips off the ground. Focus on tucking your tailbone and letting your back come up one backbone at a time.
3) Lower down, letting your tailbone come down last.
Repeat for reps or time. 2 Sets of 10 reps is a good place for most people to start.
Dynamic Hip Adductor/Groin Stretch
This is a great one for targeting those inner thigh muscles that sometimes get so tight. Those muscles are responsible for stabilizing the knee and the pelvis, but sometimes they can get overworked and underappreciated.
Instructions:
1) Kneel on the floor and pivot one leg about 90 degrees
2) Bend into that knee, trying to keep the heel down as you feel a stretch in the groin on the opposite leg.
3) Move gently in and out of the stretch for reps or time.
15 reps or 45 seconds is a great starting place for most people.
Yin Yoga Wall Squat
Instructions:
1) Lie on your side near the wall and scoot hips close to the wall.
2) Rotate your body and lie on your back with your feet on the wall. The closer your hips are to the wall, the more intense the stretch will be. Use that info as you wish.
3) Once your feet are on the wall, bring them a bit closer to you, then use your hands or elbows to bring the knees a bit wider. Be sure your butt stays in contact with the floor.
Hold for time.
Knee Touch or Knee Hug
Great for activating hip flexors and, with the progressions, getting a lower back and glute stretch.
Instructions:
1) Raise one knee toward you and touch either side with your hands.
2) Set it down and do the same thing on the other leg, marching.
Progression: you can clasp the hands behind the knee and pull, or clasp around the shin and pull for an added stretch.
Supine Knee Hug Glute Stretch
This is a great stretch for the glutes and lower back. If you need a gentler version of this stretch, you can bend the knees before starting.
Instructions:
1) Lie on your back
2) Pull your knee toward your chest and hold for time If you want a less-intense stretch, bend both knees before starting the stretch. If you want a little more intensity, keep both legs straight and then begin the stretch.
Couch Stretch
This might be painful. The closer to the back of the couch (or the wall) your shin is, the more intense it will be.
Instructions:
1) Put your shin against the back of a couch or a wall.
2) Tuck your tailbone.
3) Bend the front knee to the desired level of stretch.
4) Hold for time and try not to scream (JK but for real it sucks)
Now Do It
Getting into a regular mobility practice is key to seeing improvements. If you already have an exercise routine, try working in your mobility work as part of your warmup, between sets, at the end of your workout, or even on its own dedicated day. Taking a quick mobility break throughout your day can be an easy way to get started, too. Want a few more hip moves? Check these out.
Want an expertly designed mobility program built just for you? Schedule a consultation!