First For Women featured Physical Therapy Central’s Dr. Devin Trachman, PT, DPT, MTC, Clinic Director of Physical Therapy Central’s West Edmond Clinic, in a recent article on the best stretches to ease hip tightness and pain. The main symptoms of tight hips or hip flexors include discomfort or pain that can present in the hip, groin, or lower back region. Dr. Trachman explained, “other symptoms include stiffness or tightness that causes limited range of motion after prolonged inactivity or during activities like squatting. [You may also feel] instability or fatigue with activities like walking for prolonged periods, climbing stairs, jumping or running.”
According to a recent European Heart Journal study, adults spend around 10.4 hours a day sitting, which results in tight hips that can often be painful. “Hip mobility exercises can help reduce your chance of injury, improve your posture, and improve your overall athletic performance and functional mobility,” says Trachman.
Before trying any of these exercises, it’s crucial you review how to do them correctly. “Fifteen muscles cross the hip joint to help move or stabilize it,” Trachman says. Therefore, it’s extremely important that this joint moves correctly—without overcompensating or muscle imbalances—to avoid pain.”
Try these five exercises to improve your hip mobility and flexibility.
- Butterfly Stretch: targets the abductors and the hips.
- Lie on your back and place your feet and knees together, arms straight at your side.
- Keep your feet stationary and slowly open your knees, letting them fall to either side.
- Perform slowly, holding for five to ten seconds.
- Repeat ten times or until you feel relief.
- Supine Pelvic Tilts: targets your pelvis.
- Lie flat on your back with your knees bent and feet flat on the ground.
- Place your hands on your pelvis/waist, then feel your pelvis tilt forward and ensure your tailbone stays on the ground.
- Tilt your pelvis backward in a relaxed position. Ensure your abs don’t crunch hard and your glutes are relaxed.
- Repeat this 10-15 times.
- Half-Kneeling Pelvic Rocks: improves your range of motion.
- Kneel on your right knee, bend your left leg at a 90-degree angle, and place your foot to the side of your body.
- Rock your body towards your outward-facing knee, feeling the weight transfer to your foot while staying tall.
- Push back to the starting position.
- Repeat 10-15 times on each leg.
- Bridges: targeted strengthening for the gluteus maximus, hamstrings, and hip flexors.
- Lay on your back with your legs bent.
- Push through your feet to raise your hips in the air.
- Squeeze your butt at the top.
- Hold for two to three seconds and slowly lower.
- Repeat for two sets of ten repetitions.
- Isometric Hip Abduction: targeted strengthening for the abductors.
- Lay on your back with your legs bent.
- Place a small ball or pillow between your knees.
- Squeeze your knees into the ball and hold for five seconds before slowly releasing.
- Repeat for two sets of ten repetitions.
If you have any questions or concerns about hip mobility or pain, don’t hesitate to schedule an appointment with a Physical Therapy Central physical therapist. Your health and safety are our top priority. For the full article, please follow this link: The 5 Hip Mobility Exercises That Ease Pain and Stiffness in Minutes.
