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If you are feeling that your hips have become stiff due to sitting for a long time, running regularly, or due to not stretching, then you are in the company of a lot of friends. Hip tightness is a general adult issue in the US and mostly in sedentary people/people with busy lives. The good news is that it is not necessary to engage in a yoga class for hours to achieve positive results. A few minutes of focused hip mobility stretches performed in principle could greatly facilitate your movement, minimize discomfort and possibly even improve your posture.
These beginner-friendly stretches are very easy to perform, do not require any equipment, and take only a short time to complete. You can do them at home, at your office, or anywhere you have a little space without any inconvenience. Here are all the moves to help you out of the gate—and stay on top of it.
1. 90/90 Hip Rotations
This common mobility drill would be excellent to do if you want to encourage better rotational control and increase the flexibility of your hips.
How to do it:
- Place one leg forward and bend at 90 degrees and the other behind you also at 90 degrees.
- While doing this, keep your chest up and move a little toward the front leg.
- Turn your legs to the other side gradually and for the purpose of the maneuver do not depend on the hands, and switch the legs.
Hint: Supporting your hands on the floor can provide you with an assist if it is difficult for you.
Functions: This move is for the sake of promoting the flexibility of your hip flexors and also for internal and external hip rotation.
2. Alternating 90/90 Reaches
This new 90/90 drill would build upon the classic by gathering dynamic stretching for your neck and the whole trunk.
Here is what you need to do:
- Sit in the 90/90 position, reach one arm as if you are touching the ground outside your knee which is in the front.
- Change your posture and repeat the same on the other side.
- Bend your knees and place your hands on all fours with your knees wide apart and turned out your feet.
- While the feet stay in the same position, push your hips back towards your heels in a slow movement, then get back to the starting position.
- Assume a quadrupedal position and lift one of the knees from the ground and perform a circular motion—forward, sideways, and around is key initially.
- But don’t forget to change the direction after just a few practices.
- Once a thing became a habit, it can bring success to one’s life. Five to fifteen minutes will be the best choice since exercising every other day will make your hips functionality perception a prize of a big change.
- Here are no tools required. These exercises not only can be performed on carpets or yoga mats, but also possible in the office break room, or maybe even your own home/workplace utility room.
- Total-body benefits. Good hip mobility can affect your walking, running, lifting, and lower back issues by reducing the risk of injury.
This one here is the need-of-day hip mobility exercises. It’s amazing because it is not complicated and is the best option for those who start to practice it, sedentary workers, athletes, and those who want to free their movement and decrease their muscle soreness. Initiating them is not only good in lessening pain but also getting healthy, even if you’re not flexible or strong—just certain of doing it for a few minutes a day.
Another fitting time for doing these exercises is after a heated workout, or you may put them in between a long-hour sleep time and the next one to appear more energetic and lively. If tightness in the hip area is causing your movement to be limited, this is your opportunity to create space—no gym or expensive gear needed.
