Mobility Exercises to Unlock Your “Stiff Hips”

Poor hip mobility is a contributing factor to many lower body and low back conditions commonly treated in physical therapy. Typically, a lack of mobility in the hip muscles and/or joint capsule will cause other areas to compensate resulting in pain.

Below are five simple and easy hip mobility exercises to help you improve your “stiff hips”:

Half kneeling Hip Flexor Stretch

  • Kneel down on one knee
  • Shift forward until a stretch is felt along the front hip area of the knee-down side
  • Avoid Arching Lower back

Half Kneeling Hip Flexor Stretch

Figure 4 Stretch

  • Lie on your back
  • Place one ankle on top of the opposite knee
  • Bring bottom knee toward your chest with your hands under your left thigh
  • Relax neck and shoulders

Figure 4 Stretch

Quadruped Rock Back

  • Start on hands and knee in a neutral spine position
  • While maintaining this position, gently rock back toward your heels until you feel your tailbone start to tuck
  • Rock forward to starting position

Quadruped Rock Back-Starting Position Quadruped Rock Back- End Position

Adductor Rock Back

  • Start on hands and knee in a neutral spine position with one leg out to the side
  • Rock back and flex your hips until a stretch is felt along the groin and inner thigh
  • Rock forward to starting position

Adductor Rock Back- Ending PositionAdductor Rock Back- Starting Position

Posterior Capsule Stretch

  • Sit on the floor with your target leg bent in front of you, and your other leg draped over top
  • Hold yourself upright with your arms
  • Gently shift your weight from one side to the other
  • You should feel stretching in the hip/glutes of the leg in frontPosterior Capsule Stretch- Starting Position

Posterior Capsule Stretch- Ending Position

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