/hip-exercises-primary-image-2000-f648a63dddfd4652bb41e0bf968a8a6f.jpg "5 Hip Mobility Exercises for Stronger, Pain-Free Hips")
Having tight hips is a common complaint, especially among adults who are in a sitting position for prolonged periods of time—a posture that can cause the hip flexor muscles to shorten and stiffen. Adults, particularly women, also tend to have a “huge amount of stress in [their] hips,” says Stefanie Corgel, a certified strength and conditioning trainer and group fitness instructor in Los Angeles.
That is why it is important not only to stretch the hipsInstead, do active hip exercises to improve strength, flexibility, and mobility. What is the difference between a hip stretch and a hip exercise, and between hip flexibility versus mobility? A simple distinction: passive versus active thinking. “Hip flexibility is defined as length through the range of motion, while mobility targets more specific strength and control of the muscle as it completes a movement pattern,” explains Corgel.
Mobility is just as important as flexibility, especially as you age. All the activities you love to do:walking, riding a bike, dancing or playing with your children and pets, require joint mobility as a foundation. “Over time, if joints lack mobility, their performance and ability to improve is greatly inhibited,” says Corgel. The less you move, use, and strengthen certain body parts, the less likely they are to function optimally. This can also cause you to experience more aches and pains from daily activities (even from sitting!).
To keep your hips (and the muscles around them) strong and mobile, Corgel shares five hip exercises you can do anytime. He spends five to 10 minutes working through these hip-specific mobility exercises every day, and he’ll start to notice an improved range of motion and hopefully less hip and lower back pain (which often comes from tight hips!) pretty quickly.
Simple hip exercises to try anywhere
frog squat
Stand with your feet slightly wider than shoulder width apart. Turn your feet diagonally and make sure your knees line up vertically with your ankles. Keeping your weight in your heels, bend your knees and slowly lower your butt to the ground, as low as you comfortably can. Hold this low squat position for about 30 seconds, using your elbows to gently press your knees out. Relax to a standing position and shake your legs. Repeat five times.
Table Hip Circles
Start on the floor on your hands and knees, stacking your shoulders over your wrists and your hips over your knees. Keeping your pelvis level with the floor, engage your right glute and lift your right knee out to the side (think: dog on a fire hydrant). Draw a circle in the air with your right knee five times, keeping your right knee bent. It’s okay if you can’t lift your knee very high; it’s better to circle closer to the floor than to try to lift your leg higher and have your back and pelvis tilted to one side. Change the direction of the circles and repeat five more times. Then switch legs and repeat. Do this once or twice on each side.
RELATED: 5 Easy Ab Exercises You Can Do Without Equipment
Kneeling Lunge to Half Split Rocks
Begin by kneeling with both knees on the ground. First move into a kneeling lunge: Step your right foot forward until your right thigh is parallel to the floor (about a foot or two in front). Let your left leg extend behind you, place the top of your left foot on the floor, and extend your arms straight up (without slouching your shoulders). Then move into a half split: Slowly shift your weight back, sending your butt toward your left heel, as your right toes come off the floor and your right leg is now straight (right heel should still be planted on the floor). flat). At the same time, lean forward on your right leg and touch both sides of your right foot with your hands. Go back and forth with control between these two positions five times before repeating the sequence with the other leg in front.
Hip 90/90
Sit on the floor with your feet flat on the floor in front of you, knees bent, and legs slightly wider than your hips. Place your hands on the floor on either side of your hips for support, or extend your arms out in front of you for more of a challenge. Let your knees slowly drop to the side, creating 90-degree angles at your hips and knees.
Making a sort of windshield-wiper motion with your knees, turn them toward the center, then let your knees slowly drop to the opposite side. Twist from side to side with control for about 30 seconds, rest, and repeat one or two more times.
Standing leg swings
Stand with your feet together next to a wall or doorway that you can hold onto with your hand for balance. From this position, swing your inside leg back and forth with control, making sure you don’t swing so far forward or back that you can’t maintain a relatively neutral/straight back (no need to hurt yourself or impress the Rockettes). Repeat five times forward and backward.
Then stand facing the wall and repeat five more times, swinging the same leg from side to side. Switch sides and repeat the same sequence with the opposite leg.
RELATED: 3 glute strengthening exercises to try instead of squats
