Tight hips don’t just make it uncomfortable to sit, squat, or stretch – they usually lead directly to low back pain. For this very reason, dealing with the stiffness of hips by practicing the right exercises for mobility is one of your smartest decisions, especially if you are active or spend a lot of time seated. Moreover, there is one hip mobility exercise which is not long in duration but can bring about significant changes in your condition.
Other than pigeon pose, which is not everyone’s favorite, this exercise is something they can rely on to make you stronger and not injure your joints for mobility. This exercise is easy to learn and perform, and with all said above, it was introduced by many chiropractors and trainers. They have all confirmed having it by their side all the time. Among them is Dr. Grant Elliott, rehab professional, and founder of the Rehab Fix program, the main goal of which is to enable the patients to move back and hip functionally (the functional rehab of back).
Reasons Why Tight Hips Can Cause Back Pain
Tight hips, over time, are the cause of many adults in the United States because of prolonged sitting at a desk, driving, or constantly doing muscle-building exercises that focus on strength rather than mobility. These non-mobility exercises are the reasons for the contraction of the muscles around the hip joint, which leads to the limitation of the mobility of the hips, further to a large extent, the lower back takes over most of the daily activities and becomes more strained on that part, hence the pain experience. That is, they suffer from sore, stiff, and in some cases, painful backs.
Very clearly, a joint-specific approach to release tight hips is the best strategy. By stretching the muscles and allowing the blood to flow through the affected area just add some icing on the cake, but the main thing is that you are teaching your body to function better, and therefore you do not suffer from back pain any more.
What is Special About This Movement?
Dr. Elliott has revealed a 1-minute move that he loves to incorporate into his routine. He is a champion of this exercise and he uses it to the full by controlling, stabilizing, and activating upper support only with his spine. This movement is not static, rather it guides the individual to make the joints within the body become movable, which is the mechanism for the exercise to become a two-in-one move, skills training, and muscle-building.
Dr. Elliott once told me: “If your hips are stuck, your lower back will compensate, and the more it compensates, the more it worsened.” This is the reason why your ability to move through the hips with control can have such a massive effect.
Method For Doing The Exercise:
A soft surface like a yoga mat is all that you need, no other equipment. Below is how you can do it:
- Get yourself seated upright on the floor with your knees bent and your feet flat.
- Your hands should be at the back for support that will keep your back straight.
- Moving slowly, lower both knees to one side, and keep your torso facing forward.
- Move your knees back to the center, and then drop them to the other side.
- It’s not the speed, it’s control that needs to be your priority—consciously work on activating your hip muscles.
- Do this for 60 seconds, then turn around or continue for 2 sets of 6–10 reps per side.
A lot of the time, this exercise is confused with something that is simple, however, when done properly, only controlled and with a good posture, it really puts the maximum pressure on your hips.
Benefits of This Hip Mobility Exercise
- Increments the scope of motion and twists of the joint.
- Eases tension in the lower spine.
- Builds the muscles around the joint.
- Training of the muscles of the limb and weet.
- Pain from sciatica that is caused by the discs or degeneration can go can go can go away.
- The simple option that is also safe for those with knee pain or limited flexibility.
Tips for Better Results:
- Always keep your chest up and do not round your lower back.
- Don’t throw/kick your legs out, slow and controlled movement are the rules.
- Change the depth to your level if you have just started and you are a beginner.
- Put a cushion under your knees if you feel it is necessary to remain comfortable.
- Give priority to quality and not quantity.
How Often Should You Do It?
Dr. Elliott neither insists on a specific number of reps to be done nor does he give a number, but 2-3 sets of 6-10 reps is a good starting point and doing it for 60 seconds on each leg is a good idea as well. A few times a week as part of your warm-up, cooldown, or mobility block should be okay.
If you’re going through hip pain, lower back pressure, or just want to move in a more fluid and easy way, this exercise will be a hit. And it provides a smart alternative if pigeon pose is not your thing.
Hip mobility tunes not just squat or stretch ability. It is a predominant role of the way your spine, legs, and whole body function and feel. 1-minute hip mobility exercise is a well-accepted tool for those who aim at lowering the tension and also a way of being able to move more freely.
Just stay faithful to it and your hip as well as your lower back will change for the better without you even noticing it.
RelatedPosts
Let me know if you need a video, an infographic, or a social media teaser for this one!
