Like creativity and directness, hip mobility is something that kids can pull off without trying.
Once you pass childhood, that doesn’t come as naturally.
And whether or not you consider yourself athletic, maintaining hip mobility can help you avoid pain.
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Hip mobility can pay off throughout your day-to-day.
(They’re also great to incorporate into active recovery days, too.)
Need some guidance on what to include in your hip mobility routine?
Here are some of the best exercises to try, courtesy of Butler and Root.
Repeat on the opposite side.
Alternatively, use a massage gun at a light speed, apply the gun to the same area.
The left leg and knee will create a 90-degree angle.
Place the right leg next to body with your hips internally rotated.
Bend knee so that leg creates a 90-degree angle.
Hips should be in line with right knee.
This should create an S-shape with your legs.
B.Sit up tall and breathe into this stretch with both knees evenly placed on the floor.
Repeat on opposite side.
B.Slowly drive the left knee forward to feel a stretch in the right hip flexor.
Repeat on opposite side.
it’s possible for you to make this an active stretch by continuously shifting forward and backward.
Raise right leg toward the ceiling and then bring right knee in toward chest.
Rest bent leg down with right ankle close to left hip.
B.Allow left leg to rest on floor.
Keeping hips level, walk hands forward while slowly lowering forehead to the mat.
Hold, breathing through discomfort.
Repeat on opposite side.
C.Bend legs and lower into a squat, opening knees to stretch the hips.
Continue to bend and extend legs from a squatting to a standing position.
Leg Swing
A.Stand beside a wall or other stable surface, holding onto it for support.
B.Begin to swing outer leg forward and back, keeping leg straight.
ensure to generate the power from the hip and not the hamstring.
You may need to shorten your stride to ensure that you are not using your lower back.
Continue to swing leg back and forth.
Repeat on opposite side.
B.Keeping knee bent at a 90-degree angle, lift left leg.
Lower knee back to the floor to return to start.
Continue lifting and lowering leg.
Repeat on opposite side.
Continue lowering and thrusting hips.
B.Rotate your torso to the right side.
Step feet together and repeat on the other side.
Continue lunging and standing, alternating sides.
