Unlocking Hip Mobility
Why Your Hips Won’t Lie After These Exercises
Let’s talk about your hips. You know, the unsung heroes of your body that are constantly working overtime, helping you stand, walk, run, and basically live your life. The hip joint is one of the most stable joints in the body, but because it has to carry such a big load (literally), it can get a bit cranky over time. Age-related bony changes, tight muscles, and even poor posture can affect your hip mobility. But don’t worry, there’s hope! With a little attention to hip mobility, you can keep those hips healthy and functioning for the long haul.
And the best part? Hip mobility exercises aren’t just good for your hips—they can also help reduce low back pain. Yep, you read that right. Since your hips are closely related to the bones of your lumbar spine, keeping your hips in good shape can also mean less discomfort in your back. So let’s dive into some easy, effective mobility exercises that will have your hips feeling loose and free in no time!
Why Your Hips Need Mobility Work 💪🦵
Your hips are a ball-and-socket joint, which means they have the ability to move in multiple directions. This includes internal rotation, external rotation, abduction, adduction, flexion, and extension. These movements are important for all kinds of activities, from bending down to pick something up, to squatting, to kicking a soccer ball (or chasing your dog around the house—no judgment).
Unfortunately, a lack of movement in these areas can lead to stiffness and discomfort. The good news? Regular mobility work can help restore your hip joint’s range of motion, reduce tightness, and improve overall function. So, let’s get those hips moving!
Hip 90-90s: Sit Back and Relax (Literally) 🧘♀️
The 90-90 position is probably one of the easiest and most effective ways to improve your hip mobility. It’s so simple, almost anyone can get into this position and start feeling the benefits. Plus, you get to sit down—what’s not to love?
How to do it:
Sit on the floor with your legs bent in front of you.
Place your front leg at a 90-degree angle (knee bent, foot flat on the ground) and do the same with the other leg, but point it to the side at a 90-degree angle as well.
This position exposes the front leg to external rotation and the back leg to internal rotation—two key movements for healthy hips.
Bonus: Try adding some deep breathing to really relax and stretch into the position.
The best part? You can sit in this position while watching your favorite show. The next time you put on a Netflix binge, try spending some time in the 90-90 position! It’s a simple yet powerful way to improve hip mobility.
For a visual guide, check out this video: 90-90 Video Example
Hip Controlled Articular Rotations (CARs): Fancy Name, Big Benefits 🌀
Now, if you’re looking for a dynamic exercise that works your hips through their full range of motion, then Hip Controlled Articular Rotations (CARs) are where it’s at. This exercise helps improve hip mobility while also stabilizing the muscles surrounding the joint. Essentially, you’re giving your hip joint a complete workout—no excuses here!
Standing CARs: The Ultimate Hip Movement Exercise
How to do it:
Stand up tall with good posture.
Lift one leg off the ground and slowly move it in a circular motion, keeping your movements slow and controlled.
Make sure your back is as neutral as possible and focus on the movement coming from your hip joint, not your lower back.
Complete the circle with your leg, making sure to rotate, flex, and extend through the full range.
Why this is awesome: Not only does it improve hip mobility, but it also enhances the stability of the leg you’re standing on. Trust me, you’ll feel that burn!
Check out this video example for a visual demo: Standing CARs Video
Capsule CARs: Unlock Your Hip’s Full Potential 🔓
Have you ever heard of the hip capsule? It’s made up of three ligaments that surround your hip joint, helping provide stability while also allowing for movement in internal and external rotation. Working on capsule CARs targets rotation and mobility in the hip joint capsule, which can be incredibly effective for improving your hip’s flexibility.
How to do it:
Start by standing or sitting in a comfortable position.
Move your leg in a controlled, circular motion, focusing on the rotation of the hip joint and working the ligaments in the hip capsule.
Keep the movements smooth, slow, and deliberate to engage the full range of motion.
For a demonstration of this technique, check out this video: Capsule CARs Video
Isolated Hip Mobility: Target the Trouble Areas 🔍
Sometimes, certain ranges of motion in the hip joint are a little stiff or limited. Whether it’s struggling to sit criss-cross applesauce or not being able to squat comfortably, isolated hip mobility exercises can target these areas specifically. Don’t know
Show Your Hips Some Love! ❤️
If you’re experiencing stiffness in your hips, it’s time to take action! Incorporating regular hip mobility exercises into your routine can help improve flexibility, reduce pain, and increase your range of motion. Plus, these exercises can help with other areas of discomfort, like low back pain, since the hips and spine are closely connected.
Remember, strength and mobility go hand-in-hand when it comes to a healthy, functional body. So go ahead—give your hips some TLC, and they’ll return the favor by keeping you pain-free and mobile for years to come!
