Stretches for Hip Mobility

Modern lifestyles frequently require long hours of sedentary behavior. Sedentary behavior such as sitting at the computer, in front of the TV, in the office or classroom or even while playing a favorite video game has the effect of increasing pressure on hip joints and reducing hip flexibility. The American College of Sports Medicine has found that increased sedentary behavior changes our metabolism increasing chances of diabetes and obesity. Lack of mobility in the hip joint increasingly makes walking or other physical activity more painful. Fortunately, there are several simple exercises that can significantly improve hip mobility.

  1. Beginner Exercises

    • Basic hip stretches are designed to re-introduce movement to the hip joint. Hip mobility starts with moving the hip in ways that are different from normal. Sedentary lifestyles typically have the hip moving only forward as the individual bends to sit. Use the runner's stretch to counter this position. Begin by kneeling on the floor. Bring one foot forward so that it is flat on the floor. Lean forward slightly to feel a stretch in the front of the hip area on the kneeling leg, weight supported on the upraised knee. Repeat on the other side. Another gentle exercise is the iliotibial band stretch offered by Sports Injury Info. To do this exercise, stand and cross the right foot in front of the left. Leaving the majority of weight balanced on the left foot, lift the right arm over the head and lean as far as possible to the left feeling a stretch at the outside of the right hip. Repeat on the other side.

    Moderate Exercises

    • Moderate exercises build on the motions of earlier exercises, intensifying them by deepening the movement. The runner's stretch given above, for example, can be deepened by leaning further forward as the hip begins to unlock, keeping the front knee directly over or behind the front foot. Concentrate on keeping movements small and smooth. The stretch should be present but not stressed. Dave Draper with Iron Online suggests adding hip flexion exercises by lying on your side on the floor with your knees bent forward and right side on top. Grab your right ankle with your right hand and use your hand to help guide your leg up, down, forward and back, moving it around in every direction you can and pull the stretch just to the point of feeling it each time.

    Advanced Exercises

    • As with the moderate exercises, some of the beginning exercises can be deepened to be considered moderate or advanced. The runner's stretch can get advanced enough that the back leg becomes fully extended to the back and the weight evenly distributed between the hips. Advanced exercises are intended to continue building hip mobility, but also to increase strength. StrongLifts suggests using split squats, lateral squats and rotational squats. The only thing different about each of these exercises is the direction in which the non-active leg is positioned. For split squats, place one foot well in front of the other, lower yourself down to the beginning position of the beginning runner's stretch and raise yourself back up. Repeat the same number of repetitions on the other side. For lateral and rotational squats, stand and extend one leg out to the side -- kneecap facing up for lateral and facing the other wall for rotational. The active leg is the straight one, bend as low as you can and rise again. Repeat the same number of repetitions on the other side.

    Check With Your Doctor

    • As with any change to your lifestyle, it's best to check with your doctor if you have any pre-existing hip or skeletal problems that may be exacerbated with exercise. Once you get the go-ahead from your doctor, begin slowly and work your way up to more strenuous or vigorous exercising. Exercise should produce mild discomfort, but not pain.