My daughters ran their first 2km junior parkrun recently and as they shot off like rockets and I lagged behind, I was reminded that my 47-year-old hips are not as agile as they used to be.
Searching Instagram after the run for some hip-friendly stretches, I came across the below Reel by yoga teacher and mobility coach Ruben De Monte. As an ex-professional ballet dancer, he’ll know a thing or two about how to keep your body strong and flexible.
Hip mobility is something I want to work on as I get older, particularly as I run seated exercise classes for seniors and have seen firsthand how weak hips have led to falls and injuries for many of them. Just last week, one of my lovely customers lost her balance while pulling a sweater over her head and broke her shoulder blade.
So I’ve made it my mission to improve my mobility this year, and De Monte’s four hip stretches, with beginner and advanced options, are a good place to start.
How to do De Monte’s hip stretches
De Monte demonstrates the beginner-friendly hip stretches while yoga teacher Mara Cimatoribus does the advanced ones. He recommends doing each move for one minute, but if that feels too challenging, then start with 30 seconds and build up to a minute as you get stronger.
If you have them, you can use two yoga blocks to support you during the moves.
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How often should we do hip mobility training?
“For most people, performing hip mobility exercises two to three times per week is sufficient to maintain or improve mobility,” says Stuart Wardle, chartered physiotherapist and owner of the Recover Physiotherapy clinic in Norfolk, England.
“This can be incorporated into a warm-up or cool-down routine or done as part of a dedicated stretching session. If you have a sedentary lifestyle or spend long hours sitting at a desk, you may benefit from doing hip mobility exercises more frequently, such as on a daily basis.
“This helps counteract the stiffness and tightness that can accumulate from sitting for extended periods. However, it's important to listen to your body. If you experience any discomfort or pain during hip mobility exercises, take a break and consult a physiotherapist for guidance.”
If you’re after a progressive daily routine, try this 28-day hip mobility plan.
