Our hips play a role in lots of everyday movements, like walking, climbing stairs and getting up and down from a chair.
As such, it’s hard to ignore them when they feel stiff and sore.
Dr Erin Policelli, an orthopedic and pelvic health physical therapist, says that hip issues can stem from a range of factors.
Being too sedentary can weaken muscles that support the hips, having tightness in another part of the body can impact our hip movement patterns, and age-related conditions like osteoarthritis can also play a part.
Even something as simple as consistently crossing one leg over the other when you sit could impact your hip mobility.
The good news is that you can reverse a lot of the damage with lifestyle changes, strength work and stretching.
“Focus on strengthening the glutes and core stabilizers, and then work on varying how you move. [Try] reaching, squatting and twisting in different directions, which will keep the hip joints moving freer and with less tension,” says Policelli.
Policelli suggests regularly doing the three stretches below to comprehensively target all aspects of hip mobility.
“I recommend stretching at least three times per week,” she says.
If you can make time to stretch every morning or evening, that's even better.
“Participating in a stretch routine every day is one of the best things you can do to make sure you can stay active and age gracefully.”
1. Windshield wiper with 90/90 hold
Reps: 6-9 each side
- Sit on an exercise mat with your knees bent and feet on the floor, slightly wider than hip-width apart.
- Put your hands on the floor behind you.
- Drop your knees to one side. Hold for two to three seconds
- Bring your knees back to center, then lower to the opposite side. Hold for two to three seconds.
- After completing three repetitions on both sides, drop your knees to one side and hold a 90/90 stretch. To do this, position one leg in front and one leg out to the side, with both knees bent at 90°.
- Keep your back straight and lean forward over the front leg for three breaths.
- Bring your torso upright and try to drop both hips to the floor. Hold for three breaths.
- Repeat the 90/90 stretch on the other side, then transition back into the wiper movements.
The windshield wiper exercise works both the internal and external rotation of the hip joint.
Policelli says doing this will warm up the area and increase the circulation of synovial fluid, allowing for greater movement at the joint.
Practicing this lubricating move before the 90/90 hold will allow you to get a deeper stretch in that position, specifically in your hip muscles and connective tissues.
2. Tall kneeling lunge
Reps: 3 each side Time: 20-30sec
- Come to a half-kneeling stance with your right knee on the floor and your left foot in front.
- Tilt your pelvis slightly by rolling your pubic bone up towards your navel.
- Shift your weight into your left leg and move your torso forward, stretching out your right hip flexor and keeping your chest upright. Hold for 20-30 seconds.
- Return to your half-kneeling stance.
- Push your hips back and straighten the left leg in front. Hold for 20-30 seconds.
- Return to your half-kneeling stance.
- Position your left foot further out to the left, so it’s at a 45° angle to your body.
- Repeat the above sequence, then switch legs.
3. Squat
Time: 30-60sec
- Stand with your feet slightly wider than hip-width apart. Keep your chest up and engage your core
- Bend your hips and knees to lower into a deep squat, keeping your toes pointing in the same direction as your knees.
- Hold for 30-60 seconds, breathing deeply. You can rest your hands on the floor for support.
“Squatting is fundamental for maintaining joint health, mobility and functional longevity, making it an essential component of any hip-focused stretching or mobility program,” says Policelli.
The squat exercise combines hip flexion with external rotation. It’s also a move that we do in our daily lives, whenever we want to get in and out of a chair, so practicing it can help you stay mobile.
