Try these exercises to improve hip mobility
These exercises help open the hip joint by promoting full range of motion. They strengthen stabilizing muscles around the hip joint, relieve tension, and increase flexibility.
🤸️ Repeat each exercise 12 times. Aim for 2-3 sets.
1. Clam Shell with Hip Extension & Flexion: Lie on your side, straight. Stack bent knees (90 degree angle). Engage your glutes- lift the top knee away from the bottom knee (like a clam shell). Pelvis should stay neutral. Next, bring bent knee into chest. Extend leg in the air, keeping it aligned with your body. Engage core. Bend top knee if needed depending on your flexibility.
2. Frog Pose Variation (with hip rotation lift): Begin in frog pose, with hips roughly in line with the knees. From here, you can gently rock back in forth if desired. If your mobility permits, lift your right foot off the ground & rotate it outward from the hip, bringing the foot to the side or slightly up, depending on how flexible you are. Repeat on the other side.
3. Table-top Hip Circles: Begin on all fours. Keep your spine neutral, engage your core. Bend one knee to about 90 degrees & keeping knee in line with hip. Slowly circle the bent leg around the hip joint. You may go in both directions if desired, then repeat on the other leg.
4. 1/2 Windshield Wiper Pose. Start sitting with back straight & core engaged. Knees bend, feet are hip width. Lower the knees to one side, & as you do engage your core, allowing your side muscles to help with the rotation. Return to centre then repeat.
*Always check with your healthcare provider before attempting any exercise program, ease off any movements if you experience any pain. *These are my own personal routines, I am not responsible for any injuries*
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