#HIP MOBILITY STRETCHES FULL#

Then, squeeze your glutes and push into the floor with your opposite leg to lift your hips and glutes off the ground. Keeping your knees in line with each other, straighten one leg. Lay flat on the floor on your back, knees bent with feet flat. Therefore, if you improve strength, you improve mobility. And, glute weakness and hip weakness (and thus hip immobility) go hand in hand. Here’s the thing, though: Immobility and weakness go hand in hand. After all, this movement builds strength, right?Ĭorrect! It does. “How is that one of the best hip mobility exercises?” you’re thinking, and we understand why. To get a little deeper into this stretch, gently rock from side to side. It’s true that you might feel the majority of the stretch in your groin, but this is also going to work wonders for your hips. In addition to pulling your knees down, think of pulling your feet further apart. If you’re not yet able to reach your feet, grab a hold of your legs. Think of pulling your knees toward the ground. From there, grab the outsides of your feet or your two big toes. Laying flat on your back, bring your knees to your chest. It’s excellent for stretching your hamstrings and groin, and it also opens up your lower back and hips. The happy baby pose isn’t just for yogis. We don’t always recommend static stretches for mobility, but this is one we can’t resist. Even a few minutes of these exercises can make a world of difference. The Best Hip Mobility Exercises to Avoid Soreness and Injury So, let’s talk about some of the best hip mobility exercises for functional fitness athletes and weightlifters - because improving hip mobility is vital to your strength gains and your safety.

In fact, it’s one of the main reasons why your hips hurt. Training under these conditions can only lead to injury. Here’s the thing: Many of us (if not most of us) are suffering from a lack of hip mobility and we don’t even realize it. And you feel something pinch, pull, tear. At the gym that same day, you attempt a moderately heavy front squat. The tiny muscles of your hip flexors tighten and become weak. Once you’re finished, switch legs and repeat.You sit all day. Lie on your back with your legs straight and arms bent and hands placed behind your head. Lift your left leg straight into the air, forming a right angle to the body. Using your hip muscle, draw 5–10 tiny circles clockwise and then counterclockwise in the air (keeping your back flat to the floor and limiting body movement). “ hip-flexion exercise can always be made more difficult by raising the height of the thing you lift your leg over or against a wall, which won't allow you to lean back,” shares Lyons.

Position your right hand on the floor in between your legs and left hand on the floor to the outside of your left leg. Keeping your legs straight, lift your left leg up and over the object, next to the right, tapping it gently on the floor then returning to your start position. Place a weight or object (like a small water bottle) on the floor between your calves. Start sitting down on the floor with your legs straight and wider than your shoulders. #hipflexors always out here trying to ruin all the fun #hipmobilitywork #warmuptime ♬ Coming In Hot - Andy Mineo & Lecrae The good news is there are two simple hip flexor strength and flexibility exercises you can do (no weights required!) to help increase your hip mobility and reduce those clicks and creaks. Frequently sitting is a major cause of tight hip flexors, as the hip stays flexed and is shortened in this position. These imbalances often cause one side of your hip to overcompensate, affecting your posture. Lyons is a personal trainer who studied exercise physiology and stresses on social media that tightness in the hip flexors can lead to instability in the pelvis, which has a ripple effect along the body.

#HIP MOBILITY STRETCHES FULL#

You will likely feel these clicks during moves that involve bending and extending your leg, like going from sitting to standing. “When our psoas muscle-what most people are referring to when they say hip flexor-gets stiff from not using it through its full range of motion regularly, it makes that ‘snapping’ sound,” explains Carolyn Lyons, founder of Wild Girl Wellness.

Hip mobility stretches