Hip Mobility Exercises for Hip Pain and Stiffness
Hip pain is common for those ages 50 and up. According to Science Daily, 2.3% of Americans aged 50 and older undergo total hip replacement (THR) surgery. The percentage raises to 6% at age 80.
So, while increased hip issues are partially due to the aging process and normal wear and tear, there are things we can do to stave off hip problems.
Here at Mighty Health, we like to be proactive and head off any physical issues possible before they arise. That's why our certified health coaching team is always seeking out and developing new exercises for all our most pressing physical concerns as we get older.
Get Ready to Enhance Your Hip Health with Hip Mobility Exercises
Lindsay Tullis, one of our top certified health coaches, recently developed a session focused on the best hip mobility exercises to help improve your range of motion, relieve tight hips, and boost flexibility.
Even if you are an avid fitness enthusiast, running and cycling regularly, you can experience hip problems without taking the time to do some thoughtful stretching and flexibility focused hip exercises.
If you have struggled with issues like tight hips and hip flexors, poor hip mobility, and any other hip problems, it's time to start doing some intentional and targeted stretching exercises.
Get your favorite exercise clothes, a chair, and a bathroom hand towel, and join Lindsay for a gentle stretch exercise and mobility routine. Her mission is to help you become your number one protector of your hip health now and as you get older.
After a quick breathing warm-up, let's get started with these eight hip mobility exercises.
1. Runner's Stretch
The runner's stretch is essentially a hamstring stretch to do with the support of your chair.
Here's what to do:
Place your chair in front of you or next to you.
Place the heel of your foot on the chair as you face toward the chair.
Flex your foot back toward your body with your toe extending back.
Hinge forward and stretch forward until you feel mild discomfort. Remember, you don't want to stretch to the point of pain. Only stretch until you feel more muscles tense.
Keep your extended leg straight. Keep your supporting knees bent slightly and relaxed.
Sink into the stretch for 10-12 seconds.
Take deep breaths, and with each breath, try to sink a little more into the stretch.
If you want to add a little more challenge to the stretch, extend the fingers of the same hand you are stretching toward your toes. If you don't want to or don't feel ready to, it isn't required for the joint mobility exercise to be effective.
Repeat on the other side.
2. Quad Stretch
Place your chair in front of you for support if you need it before you get started with the following exercise:
Pull your ankle behind you to reach your hand. Think of reaching your foot toward your backside.
Keep your knees parallel.
Hold this stretch for about 15 seconds while focusing on your breathing.
Repeat on the other side.
3. Hip Opening Stretch
For the last standing exercise to improve hip mobility in your hip joint, you can move the chair off to the side until the seated exercises begin later. The hip opening stretch exercise is more of a dynamic stretch, which is a stretch within a movement.
Here's how to do this one:
Bring one knee out.
Next, move the knee from the same height and take it out to the side.
Hold that position for a moment to feel the stretch in the hip joint.
Bring your foot back to the ground.
Reverse the movement, up to the side, back to center, and return your foot to the ground.
Perform this movement slowly for about 15 seconds or six to eight full repetitions on each side.
4. Seated Figure Four Stretch
The seated figure four stretch using your chair is another exercise that is great for your hips and hip flexors.
Here's how to do it:
Sit tall at the edge of your chair with your feet flat on the floor.
Bring one leg up, and place your ankle on your opposite knee.
Place your on the opposite knee to help increase the intensity of the stretch.
Feel the stretch in the bent leg along the outer hip area.
Hold the stretch, remembering to breathe deeply for 10-15 seconds.
Repeat on the other side.
5. Seated Glute Stretch
You don't want to leave out your glute muscles since they support your hips. In your chair, do the following:
Pull your knee up to your chest.
Let your leg rest diagonally across your body.
Breathe deeply as you hold the stretch 12-15 seconds.
Repeat this glute stretch on the other side.
6. Seated Ankle Rotations
The small muscles in your ankles are important to remember too. Here's an ankle rotation exercise to keep those muscles limber and healthy:
Sit back a little more deeply in your chair.
Extend one leg straight forward, keeping the other foot on the ground.
Do slow, intentional ankle rotations for 10-12 ankle rotations in both directions.
Point your toes when they are closer to the floor, and flexing your foot when the rotation reaches its peak.
Repeat this stretch on the other side.
7. Seated Calf Stretch
You might find it helpful to use your hand towel while doing this exercise. It is a helpful stretch for anyone who experiences nighttime calf cramps or struggles with tight calves, which can contribute to hip mobility issues.
Here's how to do this stretch:
Roll your towel into a rope-like shape, so you can hold it between your fingers.
Place the folded towel under the ball of your foot with one hand holding each end of the towel.
Take your knee from a slightly bent position, and try to straighten it until you feel a firm but gentle stretch.
Pull the toes up using the towel to get a better stretch in your calf muscle.
Hold for 15 seconds, then switch to the other side.
8. Seated Inner Thigh Stretch
This inner thigh stretch also serves as a hip flexor stretch. If you've ever had hip flexor issues, you know how important it is to find a solution. You'll find that you end up making all sorts of awkward movements to compensate for that pain and tightness.
Let's start this stretch by doing the following:
Sit at the edge of your seat.
Take your legs out to a wide seated position.
Place your hands on the inner part of your knees.
Lean forward to sink into the stretch, using your hands to push your knees back, further intensifying the stretch.
Feel this stretch in your inner thighs and hip joint as it helps to relieve tight hips.
Settle into the stretch, alternating the rotation of your shoulders forward to move deeper into it.
Do some deep breaths to finish your hip mobility exercises stretch session.
Let Our Mighty Health Team Help You Protect Your Hip Health
We hope these hip mobility exercises have helped you feel better, increased your range of motion, and will help you continue to enjoy peak hip health.
If you need more exercises and coaching to protect your hip flexors or boost range of motion, our Mighty Health app can help with your dedication to healthy living strategies from the comfort and convenience of your home.
