Chances are if you have been at work all day and then stand up and feel your hips aching rather strongly, you are not the only one. For people who spend much time sitting, lifting weights, or running, tight hips are the most common issues in such cases. Whether you have a rigid lower back, facing complications with squats or just in general, you are most likely to realize that the real issue is your hips.
That is why it is a great idea to include a hip mobility routine in your weekly schedule. BONUS: you don’t even be basketball training or an hour pilates in order to improve your flexibility and muscle performance. Just do five moves for one minute each one of them, and it will be okay to redistribute tight hip flexors, reduce stiffness, and renew your motion range.
A fitness expert, James Stirling, has devised a brief five-move workout that is expected to act on all the big muscles in the region of hips. This is suitable for both beginners and professional athletes, and the only thing necessary is the availability of a suitable surface like a yoga mat.
The Necessity of Hip Mobility
Your hips shape the movements your body is able to perform. To give you an illustration, walking, running, squatting, and lifting are just a couple of them. If your hips are in good shape, you can move around without problems and with strength.
But, when hip muscles like hip flexors, glutes, and inner thighs have become tight and restricted, the rest of the body will not be able to perform in the regular way that it does. This is where problems show up such as pain, wrong posture, and limited movement.
This five-minute clean session is about flexibility, not burning. You will not be going through fast reps or sweat at all. Instead, you will practice the right posture, and deep stretch with the help of a good breathing pattern only.
What to Expect in the 5-Move Hip Mobility Routine
Each stretch is held for about 60 seconds. This seems quite a short period of time, but as you are going really deep in your stretches and are fully present, it is reaching the result that you expected. (but changed to the meaning.)
Here is the plan of action:
- Deep Lunge Stretch – This opens the front of the hips and it addresses the issue of tight hip flexors.
- Seated Figure Four Stretch – This serves to release the glutes and take the tension from the sitting.
- Lateral Lunge Hold – This widens the abductors and increases lateral range of motion.
- 90/90 Hip Stretch – This becomes your go-to exercise for both internal and external hip rotation.
- Pigeon Pose or Modification – Together with the hips and glutes, this also works on achieving spine alignment properly.
Tips for Success
- Put emphasis on taking slow, deep breaths. Don’t hurry with the movement. It’s essential that you release any tensed areas.
- Change your position if necessary. In the case when you feel that something’s not right, then take a step back or retreat to a better angle.
- Avoid pain. It’s okay with mild discomfort but sharp or acute pain calls for an immediate stop.
- Don’t break the habit. Even from doing the routine a few times per week, you’ll see significant flexibility, posture, and performance improvements.
Who Should Try This?
This routine is an excellent option for:
- Office workers that are seated for most of the day
- Distance athletes who are after performance improvement and injury prevention
- Lifters who have a goal of performing squats or deadlifts through a larger range of motion
- Are you currently suffering from tightness around the hip, groin, or lower back?
This piece is very beginner-friendly, so it is an ideal starting point if you have never performed any hip mobility exercises before.
What Are The Advantages of A 5-Minute Exercise
A session that is not long has the same effect. If you do a focused hip mobility routine your legs will get more oxygen, the stiffness of the muscles will subside and the joints will move more easily. Five minutes of stretching that is made with care can help you during your training and in your everyday life to improve your movement skills.
Besides, better hip mobility is directly linked to higher performance levels in workouts like squats, lunges, running, hiking, and walking up a hill. It also helps the individuals to avoid overtaxing their bodies or injuring their back as a result of the belt (hips) activities.
Facing with the problem of a hip muscle that is rarely used or never used- do this routine with five moves. It’s small, fast, and designed to give you the outcome without equipment. Furthermore, by continuing with the strengthening exercises like this one, you can become stronger, more efficient, and less painful both during and after exercise.
Deposit five minutes. You, as well as your hips, will never regret it.
Additionally, if readers would like, I can provide the same type of teaser post on social media or transform the content into a downloadable PDF for them!
