If, like me, the last time you sat cross-legged comfortably was in fourth grade, then you may have chronically tight hips. This affliction tends to set in around the time we stop charging around the playground and start sitting hunched over a desk for most of our waking hours.
While there is a wealth of helpful videos of mobility workouts circulating on social media, some of the movements that are supposed to help may look intimidating and beyond your current ability.
It's an issue identified by mobility coach Charlotte Hazelwood, who recently shared a reel of three hip stretches that can be done from standing—and I was first in the queue to give them a try. Here's a breakdown of each one, plus my experience of trying them.
Charlotte Hazelwood's standing hip stretches
Hazelwood says these three standing hip stretches will build mobility, strength and stability in the hips, and it should be suitable for the majority of people—"I want this to be accessible to as many of you as possible," she writes in the caption.
However, Hazelwood didn't mention exactly when to give these a try, and I'd advise against launching straight into them cold.
Instead, take five minutes or so to warm up. If at home, vigorous walking on the spot or up and down the first step on your stairs will do the trick. Once warm, use a chair, doorframe or even a standard household broom for support and give these a go.
Complete one round of the exercises, pause for 30 seconds, then repeat the routine another couple of times.
1. Standing hip CARs
CARS, standing for controlled articular rotations, are an "awesome way to explore your hips safest, most greatest, range of motion," writes Hazelwood. Take your time and experiment with adjusting the height of your raised leg to unlock greater mobility with each rotation.
How to do it:
- Stand on your left leg, holding a doorframe or broom for support with your left hand and your right arm outstretched to the side.
- Lift your right leg off the floor in front of you, bending your right knee so your thigh is at a right angle to the floor.
- Keeping your torso as still as possible, a bend in your knee and moving from your hip throughout, rotate your leg out to the side.
- Now move your knee behind you, lifting your right foot as your knee lowers.
- Bring your right knee forward until it is next to your left knee.
- Reverse the movement back to the start
- Aim for 10 reps then switch sides.
2. Standing hip airplane
This exercise will challenge your hamstring flexibility as much as your hip integrity, so don't worry if you can't replicate Hazelwood's exemplary form. Work within your ability and you will gradually improve over time. "Not only is this awesome for building in rotation into the hips but it also helps fire up the glutes," writes Hazelwood.
How to do it:
- Stand on your left leg, holding a doorframe or broom for support with your left hand and your right arm outstretched to the side.
- With a slight bend in your left knee, hinge forward from your hips to lower your chest forward and raise your right leg behind you, aiming for your torso and right leg to be parallel with the floor.
- From this position, slowly rotate your body one way, then the other, exploring the range of motion around your hip.
- Aim for 10 rotations in total, then switch sides.
3. Horse-stance squat
Hazelwood says this wide-stance squat variation works wonders for "hip mobility, strength and stability" but, again, it requires a decent level of lower body mobility to execute effectively. Rather than trying to replicate Hazelwood from the off, work within your limitations and gradually widen your stance or sink deeper over time.
How to do it:
- Start in an extra wide stance, with your toes pointing out slightly.
- Keeping your torso upright and arms out in front for support, slowly sit your hips back to lower into a wide squat, then smoothly drive up to stand.
- Concentrate on keeping your knees wide and heels down throughout.
- Aim for 10 slow and controlled reps.
I Tried It
Maybe I have especially gravelly joints, but I found these standing hip stretches almost as challenging as the seated variety. That said, by performing them standing I was able to use my bodyweight to sink deeper into each stretch and explore my range of motion in the pose. After a few reps, the horse-stance squat felt especially restorative for my hips, groin and inside thighs, generating a pleasant heat to warm up the muscles. I'll definitely be borrowing that for my lower body warm-up routine and to regain some mobility after a long day at my desk.
