If you spend a significant amount of time sitting each day, your butt may need a little attention. Whether consciously or not, this part of the body is essential for everyday movement, and many people neglect these joints, leading to muscle strain and weakness. With that in mind, I thought I’d talk to a fitness expert about hip mobility and how to properly care for this body part.
Kate Krashnevski, head of compliance and training for the Australian Fitness Association, shared that hip mobility is extremely important and provides examples of exercises that can be used to strengthen and stretch this part of the body. I’ve listed a few.
“The hip joint is what’s known as a ball-and-socket joint, which means it can move in many different ways, and many of the body’s largest and most powerful muscles are attached to the joint,” says Krashnevsky. shared by email.
“…there are many benefits to having a consistent part of our routine dedicated to maintaining healthy hip mobility,” she continued.
These include “improving posture, especially since most of us tend to sit most of the day”. Reduces risk of injury and pain. Increased ‘gross motor skills’ and improved functional movement, especially ‘bending, lifting and carrying’.
Who Should Use Hip Range Of Motion Exercises?
The short answer to this is anyone who can.
But these kinds of exercises are especially helpful for people who sit for long periods of time (office workers, ie me).
Kraschnefski explains:
“If you regularly lift weights or participate in physical activity, you may feel hip strain that affects your ability to move optimal range under load. Conversely, if you are inactive. If you sit for long periods of time, you will probably experience some discomfort.”
Hip mobility is also a great way to maintain stability and reduce your chances of falling as you age, she added.
Exercises worth trying
Now, you want to start working on your hip mobility. Consistency is key here. As is the case with any kind of flexibility. You should really allocate a short amount of time each day to doing these kinds of stretches, Kraschnefski shared.
5 hip range of motion exercises
Below are five stretches Kraschnefski suggests as a first step to increasing hip range of motion.
- Lying hip rotation. Lie on your back and bend both knees. Cross one ankle over the opposite knee. Move your knees toward the midline of your body and push as well, moving your hips. Hold for a few seconds at the end of the movement.
- Hip flexor stretch. To do this stretch, get on one knee and step your other leg forward so your knee is at a 90-degree angle. Slowly push your hips forward and hold for 30 seconds. Repeat on the other side.
- butterfly. Sit with your feet together and slowly bring your knees to the ground. Use your hands to push it into the ground. To enhance the stretch, bring your groin closer to your heels. Hold for 30 seconds.
- Frog Hip Stretch. This can get pretty intense, so take it easy! Start with your hands and knees, keeping your knees as far apart as possible. Rock back and forth in that position. Point your toes outward and keep the ball of your foot on the ground. When you feel free, sit back and relax into a stretch. Starts for 10 seconds and builds duration over time.
- pigeon pose. Start with your hands and knees, and place one knee forward on the ground, with your ankle under your opposite hip. Sit down and hold for 30 seconds. Repeat on the other side.
Now, while the idea of stretching for a few minutes might sound pretty simple, Kraschnefski says, “Our hip joints can store a lot of tension, and releasing them can be overwhelming for some people.” , it can even feel emotional,” she stressed.
From here, work your way up until your hips are as supple as before.
