You’re probably aware that stiff hips can cause pain, limited mobility and impact other joints, potentially leading to more discomfort and injury. If you haven’t experienced it yourself, you probably know someone who has.
While it’s natural to think of stretching as the remedy, did you know that it may not be enough to fix immobile hips?
Physical therapist Thomas R. Denninger of ATI Physical Therapy says that hip mobility and stability are closely linked, and both need to be addressed.
“Improving one without addressing the other rarely leads to lasting results,” he tells Fit&Well.
“The hips need enough freedom to move through their full range of motion, but they also need the strength and control to support those positions safely.”
He explains that when muscles around your hip joints provide adequate stability, you’ll have a better range of motion.
“When that support is lacking, the body often responds with stiffness as a protective strategy.
“Building strength and control in those ranges reassures the nervous system that the movement is safe, allowing stiffness to gradually diminish over time.”
Denninger says that even just five minutes of focused work a day can help and encourages us to think of it “like brushing your teeth for joint health.”
Denninger recommends the following movements to improve your hip mobility and stability. If you’re pressed for time, just perform a single set of each, which should take just five minutes.
1. Hip controlled articular rotations
Sets: 2 Reps: 5 each side
Targets: Deep hip rotators, glutes and hip capsule
- Start on your hands and knees, with your hands under your shoulders and your knees under your hips.
- Flex your right foot and slowly move your right knee to your right elbow.
- Move your right knee up and out to the right, until your right leg is behind you, with the sole of your right foot facing up—keep your pelvis square to the floor and don’t arch your back.
- Lower your right knee back to the start.
- Complete all repetitions on one side, then switch sides.
2. 90/90 hip rotation
Sets: 3 Reps: 6 each side
Targets: Gluteus medius, gluteus maximus and deep hip rotators
- Sit on the floor with both knees bent and your feet flat on the floor, wider than shoulder-width apart, and your hands on the floor behind you.
- Lower both knees to the right until they touch the floor.
- Reverse the movements to the start, then repeat on the other side.
- Continue, alternating sides with each rep.
Make it harder: once your knees are on the floor, lift both feet slightly off the floor.
Trainer tips:
- Aim to move slowly and with control.
- Keep your chest facing forward and avoid twisting your torso.
- Rotate from your hips, not your lower back.
3. Banded reverse lunge with hip opener
Sets: 3 Reps: 10 each side
Targets: Gluteus maximus, hip flexors and quads
- Stand with a short-loop resistance band above your knees.
- Step with one foot back and bend both knees to lower, keeping your torso upright and your hips level.
- When your back knee is just above the floor, gently push your front knee out against the band.
- Push through your front foot to return to the starting position.
- Complete all the repetitions on one side, then switch sides.
4. Hip airplane
Sets: 2 Reps: 8 each side
Targets: glutes, hip rotators, hamstrings and core
- Stand with a slight bend in your knees.
- Hinge forward from your hips, raising your right leg behind you until your torso and right leg are parallel to the floor.
- Slowly rotate your torso and hips to the right, raising your right hip.
- Rotate your torso and hips so they face the floor.
- Complete all the repetitions on one side, then switch sides.
Trainer tips:
- Move slowly and with control to maintain balance.
- Maintain a slight bend in your supporting knee.
