Have you ever felt like you’re clearing away the symbolic dust from your hips after long periods of sitting? You’re not alone. When we spend extended hours in a seated position without much movement, our hip flexors become shortened, leading to stiffness and lack of mobility.
The remedy? It’s recommended to stand up and stretch every 30 minutes. However, if you wish to start enhancing the flexibility of your hips more precisely, you can focus on your hip mobility, which refers to the hip joint’s capacity to move through its complete range of motion.
Hip mobility plays a crucial role in promoting healthy movement and preventing injuries, as stated by physical therapist Corinne Croce, DPT, in a previous interview with Well+Good. When one area lacks mobility, the body may attempt to compensate elsewhere, resulting in pain and injury.
For example, tight hip flexors could potentially cause discomfort in the lower back as they have connections in that region. Runners, in particular, benefit greatly from improved hip mobility, as stiff hips might hinder the full extension of their strides.
But where should you begin? Charlee Atkins, the founder of Le Sweat, has crafted a 12-minute hip mobility routine tailored for beginners.
“If you desire to loosen up your hips but are unsure how to commence, this workout is tailored for you,” Atkins suggests.
An essential aspect of her routines involves two types of movement: rocking and rotating. For instance, in the adductor stretch where one knee is bent while the other leg extends sideways, you will rock back and forth to stimulate side-to-side motion. Additionally, rotating the foot of the extended leg aids in circular hip movement. Other exercises, such as lying leg lifts and squats combined with calf raises, follow this rocking and rotating pattern to enhance flexibility in all directions.
Initially, such movements can pose a challenge if your hip muscles are notably tight. Atkins advises finding the limit of your range of motion but avoiding overextension. To achieve this, slow down and pay attention to your body’s signals.
“Slow down, test your limits, and then gradually ease off,” Atkins recommends. Ahhhh…
