Why I Used This 5-Exercise Hip Mobility Routine for 7 Days — But Why Am I Giving Up On Traditional Stretching?
Since I’m a runner and spend my days sitting on a chair evaluating algorithms for the company, I know firsthand what it is like to have tight hips. After a week of doing this or that on my computer or after running a lot, my hips are so stiff and sore; that if they were humans they would be at least 100 years old. Did it happen to you?
This is the situation that actually motivated me to try a hip mobility routine, which contained five different movements, drawn up by Dr. Lisa, a woman who is not only a physical therapist but also a YouTuber that communicates directly with her audience by means of simple, smooth, and nonetheless very effective mobility exercises. Lisa’s approach isn’t based on vigorous training or holding difficult stretches with no progress. On the contrary, it is accomplished mostly through gentle movements, gaining awareness, and relief of source points that normal stretching was unable to cover in my case.
How Did I Get to That Hip Mobility Routine?
The hours I spend on running and the years of working in the office have caused my hips to suffer. I’ve attempted foam rolling and practicing yoga, but those were only to no avail in terms of my everyday muscle tightness — up to the present time. However, with this simple and quick-to-follow series, which is mainly about moving that specific part of your body and no-static exercises, the situation has completely shifted the other way — the result is reduced hip and back pain without being stationary on a mat all the time.
What Are the 5 Moves in the Routine?
The following is a list of activities for each day explained briefly — as it will take you less than 10 minutes per day.
Windshield Wipers with a Forward Fold
First of all, take a seat, stretch out both your legs, and drop your knees at the same time. Lean with your chest toward the front knee, take a deep breath and exhale. Now you can return to the center and do the same thing on the other side. Like this, you can easily feed the joint of your hip in an attentive way without the problems of overstretching.
Hip Internal Rotations Lay on your belly with one knee bent to a side. From this place, swing your foot up, creating a pivot. Although this is a small movement, it is extremely effective in engaging the core muscles of the hips.
Downward Dog Leg Twists Start from a downward dog pose, raise one leg, and then turn your hips so that you feel a stretch across the front of your hip and abdominals. The energetic nature of this stretch makes it a great way to unlock the hips and prepare the lower body for the exercises ahead.
Dynamic Pigeon Pose Move to pigeon pose and then move gently back and forth between supporting your body weight on your forearms and lifting them. The motion of the body makes the stretch not only feasible but also less strenuous compared to the regular version where the body is held in a static position.
Lying Crossovers Lay on your back and hug one knee to your chest. Cross your knee and lower it to the other side of your body. This exercise targets your hips, lower back, and spine — and can be easily used to decompress after sitting or standing for a long time.
What the Consequences of the One-Week Practice Were
Since the first day, I had a feeling of getting freer hips. Not significantly, but the effect was still enough that squats and lunges were no longer causing a feeling of tightness. By day three, my range of motion at the time of warming up was obviously wider. The lateral movements that normally produce some pain lost that quality and were softly gliding, painless in a moment.
This exercise was not only getting my hips away from the tightness but also allowing me to be much more aware of how my body was moving. The emphasis on breathing and proper movement made me slow down and really focus on how each part of my body was working.
What I Liked Best About This Whole Thing
The routine has a very natural feel, and you do the moves without even thinking about it. They’re energizing and not at all tedious. Although long static stretches get me feeling impatient, this mobility work involved me and in fact made me anticipate exercising — even on the days of rest.
Is this Something I Would Definitely Recommend?
If sitting for long hours at a desk, doing intensive workouts, or simply life in general has caused your hip to be stiff, then this hip mobility routine is an awesome option. It’s a quick thing to do, no equipment needed, and most importantly — it gives an effect.
While traditional stretching has some benefits, a dynamic hip mobility routine like this one has the ability to be more cost-effective at muscle health and body trust. Your lower body (and future workouts) will thank you.
