Mobilize hips: with these simple exercises it works!

You want to mobilize your hip, but you don't know which exercises are best for it? Then you've come to the right place!

Do you also have the feeling of stiff hips? Immobility in this area of the body is not uncommon. No wonder, with a lot of sitting and one-sided movements, the hips are simply not challenged enough.

The problem with a stiff hip is that it has an impact on our entire body.

It is not uncommon for immobile hip muscles to be responsible for back pain. More precisely, the lower back is affected.

So if you want to improve your range of motion in your hips or already have back pain due to your immobility, you've come to the right place.

Today I'll show you great exercises to mobilize your hip and make it more mobile.

But first, let's take a very quick look at the most important question:

Why should you mobilize the hip?

Similar to our shoulders, the hips are also very mobile joints. Both have the ability to be rotated, stretched and moved in all directions.

The only problem is that we move far too little in our everyday lives. And when we do move, it's always the same routines. This leads to our muscles atrophying and our mobility being severely restricted.

Many of us could probably still live well with that. However, this immobility also causes us to experience pain.

The best example is the typical office job. Here, we literally sit our butts off. If you're motivated, you can go for a run after work or do a few strengthening exercises.

If you don't do enough, don't challenge your body and forget to mobilize your hips, you will soon have the following complaints:

• Back pain - especially in the lower back
• Hollow back - due to shortening of the muscles.
• Knee pain - due to too much pressure on the knees that the hips cannot compensate for
• Hip pain - more precisely pain in the ISG (Illiosacral joint).

If you want to go through life pain-free, you have to do something for your health. All those who have a sedentary job should urgently work on their hip mobility.

If you want to get rid of lower back pain, you need to mobilize your hip and allow it to stretch in all directions again.

Often one also speaks of a blocked hip. However, this is nothing more than a hip joint that is restricted in its movement.

With stretching exercises, mobilization exercises and strengthening exercises, you can release the movement restriction of the hip bit by bit.

That's why you should stretch your legs right now!

Does a mobile hip help with back pain?

If you go to a physical therapist suffering from lower back pain, they will immediately look at your hip and most likely show you exercises that mobilize your hip. Why? Well, let's take a closer look at that now.

Your hips should be mobile and have good mobility. The back and knees, on the other hand, should be stable.

If we use mobile joints like the hips or shoulders very little, they lose mobility. We become stiff, can't stretch our legs as well, and can't circle our arms.

Unfortunately, this simultaneously ensures that other regions of the body have to take over the job of the hip. Most often, it is the structures found below or above - in this case, the knees and lower back.

If you know these problems, then you need to stabilize the lower back and mobilize the hip at the same time. Why do I mention this?

Well, it doesn't help much if you only mobilize the hip. If you have back pain, you need to start strengthening your back with exercises at the same time.

You can find more information in the video with Antonia.

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What is the anatomy of the hip?

The hip is a joint that consists of the thigh bone (femur) and the pelvis. It is one of the largest and most mobile joints in our body.

The hip enables us to walk, run, sit and make other movements. The hip joint is where the thigh bone and the pelvis meet.

The joint is covered by a layer of cartilage that serves as a buffer between the bones and ensures smooth movements.

Around the joint are various muscles, ligaments and tendons that provide stability and mobility.

The muscles around the hip play an important role in moving and supporting the joint.

These include the gluteus maximus (large gluteal muscle), the leg flexors (hamstrings), the hip adductors (inner thighs) and many others.

It is also important to know that the hip is surrounded by ligaments that hold the bones together and stabilize the joint.

These ligaments ensure that the hip is not moved too much or overstretched.

How to mobilize your hip with standing and sitting exercises

These exercises will help you become more flexible in the hips. Do them slowly and stretch carefully. If you stretch too much or even try to force something, you will suffer pain.

Sitting hip stretch

This is a great exercise that you can do over and over again at work. It even works directly at the workplace.

• Sit down on an armchair, table or sofa.
• Straighten the torso and tighten the abdomen so that you do not form a hollow back.
• Place both legs on the floor at a 90° angle.
• Now place the right foot on the left thigh.
• Now let the right leg slowly and loosely tilt to the side.
• Grasp the right leg with your hands if you want to increase the stretch.

Legs gyrate while standing

The simplest and most obvious exercise for those who want to mobilize their hip. If you don't have good balance, you can hold on to an armchair with one hand.

• Stand up straight.
• Lift one leg off the floor. Bend the standing leg very slightly so that you do not have too much pressure on the knee.
• Now draw large circles in the air with the other leg.
• Start with small circles that get bigger and bigger. Move the knee from the inside out.
• If you find it difficult to keep your balance, you should stretch your arms out to the side.

Anyone should be able to do these simple stretches. Can you?

Stretching the hips while sitting

And another great exercise that you can do sitting. But now you need an exercise mat or a carpet.

• Sit upright on the mat.
• Stretch the legs through.
• Support yourself with your hands behind your body. The fingertips point away from you.
• The legs are completely closed so that the insides of the feet touch.
• Now very slowly let the tips of your feet tip outward.
• The heels stay where they are.

Stretch hip flexors

If you sit a lot, you most likely have a shortened hip flexor. With this exercise you can mobilize your hip. You can rest your back leg on a chair, sofa or other object. It is most comfortable on an exercise ball.

• Stand up straight.
• Step forward with the right leg. Lower the hip so that the leg is bent.
• Place your right leg on the ball. Make sure that the thigh is stretched backwards. Open the hips as much as you can by rocking slightly forward and backward.
• Go as deep as you can to increase the stretch.

That's why you need to stretch your hip flexor!

Swing leg

As simple and obvious as this exercise is, we all do it far too infrequently. As you can see, me too - which has led to shortening of the legs. But I'm working on it :)

• Stand up straight.
• Lift the right leg off the mat.
• Let it swing loosely back and forward.
• Start with small sweeps that you slowly increase in size.
• Those who find it difficult to keep their balance can hold on to an armchair.

What exercises on the training mat mobilize your hip

The frog stretch

Use a thick exercise mat for this exercise to prevent knee pain.

• The starting position for this exercise is the quadruped stand.
• Your legs are set a little wider than usual.
• Turn your feet outward so that the insides of your feet touch the floor.
• Extend your arms through to the front and straddle as far as you can.
• Push your butt back until you feel a stretch.

Try doing sumo squats!

Legs circling while lying

This exercise is very simple and optimally suited for beginners.

• Lie down on the yoga mat with your back on the floor.
• Angle your legs and lift them off the floor.
• Put your hands on your knees.
• Now slowly circle with your knees in large movements from the inside out.
• Open your legs during this exercise. That is, the right leg moves in a circular motion to the right and the left to the left.
• Your shoulders and back always remain on the floor during the exercise.

The butterfly lying down

With this exercise you will find out how much you are shortened in the hip joints. If you want to mobilize your hips, you should do this exercise regularly. You can also do this exercise while sitting.

• Lie on your back.
• Angle your legs and let them slowly tilt to the side.
• Make sure that the foot surfaces are on top of each other.
• Stretch as far as you can and try to bring the knees towards the mat.
• Hold this position and try to stretch a little after some time.

Not enough yet? Try these stretching exercises for the hips!

Lower leg lift while lying down

An exercise that looks very simple at first glance, but has it neatly in itself.

• Lie on your stomach. Rest your head on your hands.
• Stretch the legs through and place the right leg on the toes.
• Angle the left leg so that the knee is level with the hip.
• Now lift the thigh and lower it again. The knee always remains on the floor.

What mistakes should you avoid when mobilizing hips?

When mobilizing hips, there are a few mistakes you should avoid to prevent injury and get good results. Here are the most important points:

1. Do not apply too much force: Be careful and do not push too hard when mobilizing your hip. Gentle and controlled movements are better to avoid overloading.
2. Note back posture: Make sure your back is straight and not overly curved or bent. Good posture is important for proper hip mobilization.
3. Do not do it too fast: Do not do the exercises too fast. Slow and controlled movements are more effective and safer.
4. Note pain: Listen to your body and stop when you feel pain. Pain can be a sign that something is wrong.
5. Warm up before the workout: Warm up before hip mobilization by doing light cardio exercises to prepare your muscles.
6. Do different exercises: Make sure you do a variety of exercises to cover all directions of hip movement.
7. Practice regularly: To make good progress, practice regularly and stay consistent.

By avoiding these mistakes and paying attention to good technique, proper tempo and regularity, you will be able to better mobilize your hip. Always listen to your body and get professional support when needed.

At what age should the hip be mobilized?

The good news is, it's never too early or too late to start mobilizing your hip.

Hip mobility is important for people of all ages, as it plays a central role in the body's mobility and functionality.😁

Even at a young age, it is important to keep the hip mobile to ensure optimal mobility and avoid possible limitations or imbalances.

Especially for children and adolescents who are in growth phases, regular hip mobilization can help support healthy musculoskeletal development.

However, maintaining or improving hip mobility is also critical in adulthood.

Lifestyle, often characterized by prolonged sitting, lack of exercise and one-sided stresses, can decrease hip mobility.

This can lead to tension, stiffness and even pain. Therefore, it is important to keep the hip mobile at an early stage with targeted exercises and mobilization techniques.

And in advanced age, hip mobility is of great importance anyway.

Regular mobilization exercises can minimize limited range of motion and stiffness, which can lead to improved quality of life and reduced risk of falls and injuries.

How often should you do exercises to mobilize the hip?

The frequency of hip mobilization exercises depends on several factors, such as your fitness level, your current hip mobility, and your individual goals.

Basically, it is important to perform the exercises regularly to achieve long-term improvements.

As a rule of thumb, you can start by mobilizing your hip about 2-3 times per week.

However, it is also possible to schedule short daily exercise sequences to maintain mobility and relieve any tension.

The duration of the exercise sessions can vary, but about 10-15 minutes per session is a good starting point.

You can incorporate the exercises into your general pre-workout warm-up routine or do them as a stand-alone hip mobilization session.

Our conclusion

If you want to mobilize your hip, you need to start with simple exercises and do them regularly. After time you can increase the hip exercises.

In the beginning, it's enough to stand on one leg and circle the other. And don't forget: Hip mobilization is a long-term endeavor and doesn't work overnight!

All the best for you!😊

To browse further:

• Stretching shoulders - 7 simple exercises with which it works!
• The 11 best stretching exercises for the thighs
• The yoga swivel seat: this is how it goes, this is how it works

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