Five Exercises to Improve Hip Mobility

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Five Exercises to Improve Hip Mobility
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• Sitting down all day is really bad for your
  health and overall wellness. With a host of
  problems being related to prolonged sitting,
  you've probably heard of the importance of taking
  regular breaks (a slightly more productive
  version).
• When you sit for long periods, your hips and
  surrounding muscles become tight from being held
  in a shortened position. Tight hips increase the
  risk of lower back pain and degeneration,
  decrease muscle power, and even make certain
  movements difficult, such as running or
  squatting. When you squat with a rounded back,
  you not only put yourself at higher risk of
  injury, but you will compromise your ability to
  engage correctly in exercises like the squat and
  lunge.
• Don't let aches and pains get in the way of your
  active lifestyle. The key to letting your body
  move freely is strengthening your hips.
• It doesn't matter if you're training for a
  marathon or off to play five-a-side. Improving
  hip mobility will help you maintain that natural
  stride length we all take for granted, but it
  becomes increasingly difficult to avoid those
  nagging injuries.
• Keep those hips limber with these five hip and
  butt exercises so that you'll always be ready to
  score the winning goal! If you can't do them at
  home, go to a good gym near you to practise
  them. 

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Frankenstein walk

• This exercise moves your hips, quads, and
  hamstrings. It also increases the range of
  motion. Good posture is critical avoid bending
  at the waist, and increase your speed as you
  progress.
• How to do it?
• 1. Stand straight with your arms
  extended parallelly in front of you and your
  palms
• facing down.
• 2. As you get your body into this
  position, you should extend your right leg until
  it
• forms a 90-degree angle with
  your body.
• 3. Lower your right leg slowly to the
  ground and then switch to the left leg. Swing
• your left leg in the same
  manner. 
• 4. Do reps for 1 minute with both
  legs. 
• When you feel steady, reach your arm out to touch
  your opposite foot and extend it behind you. For
  more support, place your free hand on a sturdy
  piece of furniture in front of you.

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Hip Circles

• Incorporating this unique movement into your
  practice will make you a better athlete. For
  added stability, use a table or desk that is
  sturdy to brace yourself against.
• How to do it?
• 1. Stand straight on your right leg,
  with your left leg lifted.
• 2. Do circular movement with your left
  leg.
• 3. So 20 of such circular movements in
  each direction.
• 4. Repeat the next set with your right
  leg.  
• To increase the difficulty level, increase the
  size of the circles and repeat it with 2-3 sets. 

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Hip Flexor with Quad

• This is a relatively easier yet effective
  exercise for hip mobility. However, if you aren't
  sure of its accuracy, it's best to do it under
  the supervision of an expert from the closest gym
  near you.  
• How to do it?
• 1. Begin in a low lunge position on a
  yoga mat. Take one large step forward
• while ensuring that your left knee is not in
  front of the toes.
• 2. Stretch out your right leg and grab
  your foot with your hand. Then, push the
• hip forward, and you'll feel
  a good stretch along the front of your leg.
• 3. For greater intensity, complete
  your sets with a bench behind your back leg.

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Clamshell Exercise

• This exercise strengthens and stretches your
  hips, thighs, and glutes. It also stabilizes your
  pelvic muscles and can relieve tightness in your
  lower back.
• How to do it?
• 1. Lie down on one side with bent
  knees and a resistance band across your
• lower thighs.
• 2. Now in the same position,
  rotate your one leg as high as you can with your
• knees bent. 
• 3. Take it as high as you can, and
  then pause for a moment. 
• 4. Get back to the starting
  position. 
• 5. Do 2-3 sets of 8-15 reps with
  each leg,   

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Hip marching

• This exercise will build the strength and
  flexibility you need to keep your hips and legs
  looking young and lean.
• How to do it?
• 1. For this exercise, use a chair or
  stool.
• 2. Sit on the front edge
  of the stool or chair.
• 3. While in this
  position, raise your left leg as high as you can,
  with your knees bent. 
• 4. Slowly, start lowering your
  foot.
• 5. Repeat the same
  exercise with your right leg.
• 6. Do 2-3 sets of 5-10 repetitions
  each by switching both the legs.

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Exercises you must avoid for hip pain. 

• There are a few exercises you should avoid unless
  you want to make your hip pain worse. Rest your
  hip and lay off all activities that cause strain
  for as long as you can.
• When moving quickly, such as running or jogging,
  keep your movements slow and predictable. When
  hiking on an uneven surface, pay close attention
  to your footwork.
• When on rough or uneven ground, such as during a
  hike, move carefully and maintain your balance.
  Very rocky terrain requires more caution. You
  might want to get someone to go with you if you
  are out of shape.
• Squats, lunges, and step-ups are common exercises
  that work different muscles. However, these
  exercises can put too much stress on the hip
  joint if you're not careful.
• A little goes a long way. Move as much as feels
  good and avoid movements that hurt.

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Takeaways

• There's a lot of confusion about the best way to
  develop hips, so you need to be smart and
  consistent in your approach.
• We know that getting your hips strong and active
  is key to most of your daily and athletic
  movements. In fact, building those muscles is so
  important that you should prioritize them above
  all else. 
• Keep reading for advice about how to go about
  doing so through Oakleigh Gym experts. They have
  the requisite knowledge that will help you stay
  in good shape.

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ercises-to-improve-hip-mobility