Movement is an essential part of life, and accumulating any amount during the day contributes to maintaining your strength and health, especially in later life. Tight hips are a major culprit for limited range of motion, impacted movement ability and niggles such as lower back pain.
Mobility exercises aren’t just for athletes, gymnasts, or those serious about their weightlifting. As a trainer who specializes in teaching mobility, I believe everyone (who can) should be strengthening the hips, spine and shoulders weekly. And I’ve got just the move you need if you want inspiration or are starting for the first time.
I like to perform hip exercises in a tabletop position because it takes pressure off the spine, particularly the lower back. That said, I would perform this exercise in the mirror so you can keep a close eye on what your back is doing; if you notice yourself arching (tilting your hips toward the mat), then I want you to zip your belly button toward your spine and push through your hands to keep your spine neutral.
From here, focus on driving all the movement through your hip. Avoid relying on momentum or swinging your leg and keep the exercise controlled from start to finish.
I like to perform hip exercises in a tabletop position because it takes pressure off the spine.
External rotation of the hip oils the joints to allow you to move your leg away from your midline, and recruits the outer glutes (the gluteus medius) to help lift the leg. You’ll then step your foot down to the outside of your mat, stretching the inner thighs and groin. Draw the knee back slightly to open the hip further, coming slightly onto the knuckle of the foot, which stretches the glute as well.
Hip mobility does wonders for your joints and muscles surrounding your pelvis, but it can also relieve tension in your lower back. Just don’t try too much too soon; eventually, aim to lift your knee to hip height first, then drive the foot forward.
Don’t give up if you don’t see a change immediately, because although you may feel immediate relief in your lower body and back, it takes time to see real, lasting change, like improved mobility and freer movement patterns.
Aim for 2-3 sets of 6-8 reps per leg, and spend a little time in each position. Don’t feel obliged to move quickly through your reps. I would take a few circles with the hips after each set and ease back in when you’re ready.
If you suffer from sore knees, cushion them with a towel or blanket, or double-roll your mat. The shimmy at the end of the exercise? Optional.
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