5 ways to unlock your hips
5 ways to unlock your hips
By: Dylan Rinaldini, MAT, LAT, ATC
Ah, the hips! These incredible joints are a pivotal part of our everyday movements. Yet, many of us encounter tightness and discomfort in this area due to sitting for extended periods or neglecting mobility exercises. In this blog, we will explore five of our favorite exercises and stretches to help you unlock your hips and rediscover your true mobility potential.
1. Hip Flexor Stretch
Get down on one knee and place the other leg extended behind you. Keep your back tall and gently push your hips forward, feeling the front of your hip stretch. Hold this for 20-30 seconds then switch sides. Repeat regularly to release tension in the hip flexors.
2. Butterfly Stretch
Sit on the floor with your knees bent and feet together, forming a diamond shape with your legs. Reach for your feet with your hands and gently encourage your knees to touch the floor. Feel the stretch in your inner thighs and hips. Hold this stretch for 20-30 seconds, repeating 8-10 times.
3. Pigeon Pose
From a plank position, bring your right knee forward towards your right hand. Extend your left leg straight back, keeping your hips squared forward. Lower your upper body down, resting on your forearms or hands, and feel the stretch in your hip. Hold this position for 20-30 seconds and switch sides.
4. Hip Cars
To perform hip cars, start by lying on your back with both legs bent at 90 degress. Slowly rotate at your hip, moving each leg in unison to each direction. Continue the motion for several reps to each side.
5. Glute Bridges
Lie on your back with knees bent and feet flat on the floor. Gently lift your hips off the ground, squeezing your glutes at the top. Hold for a few seconds, then lower back down. Repeat this for 10-15 repetitions.
Unlocking the hips opens the door to effortless mobility and relieves discomfort in the lower back and hips. By adding these five exercises and stretches into your daily routine, you’ll begin to see improvements in flexibility and movement all around!
Still having trouble with your hips and unsure why? At FIXXED we will always perform a full body movement pattern to assess the deficits. We also offer a variety of body work services that can help including our assisted stretching, and dry needling! Get your FIXX booked here!
