Increase Your Hip Mobility with These 3 Exercises

Hips are an often overlooked part of an exercise routine. You use them every single day in dozens of ways that you likely don’t even think about. If you’ve ever experienced hip pain before, you know just how debilitating it can be and how intensely it can affect everyday movements like getting up out of a chair or simply walking to the mailbox. 

The good news is that there are many exercises that target the hips specifically and improve strength and mobility. When the tissues surrounding your hip joints are strong, there will be less strain on the actual hip bones, leading to more freedom of movement.

These moves may seem simple, but they’re highly effective!

1. Lying Leg Raises
   
   This exercise helps to build strength in your hip muscles. To start, lie on your right side. Prop your upper body up with your elbow. While keeping your right leg resting on the ground, lift your top leg as high as you can without bending your body or your leg. Hold for about 5 seconds, then lower down. Repeat 5-10 times, then switch to lying on your other side and repeating with the other leg.
   

2. Hip Circles
   
   Hip circles will help improve stability and flexibility in your hips. Stand on your left leg with your right leg extended in front of you. (If you feel a bit wobbly, hold onto a chair for balance.) Move your right leg in small circles, about 20 circles both clockwise and counterclockwise. You should feel the work in your hip flexor, not your low back. Repeat on the other leg. As you get stronger, you can work on making the circles bigger.
   

3. Butterfly Stretch
   
   This stretch is a seated position that helps open the hips and improve flexibility. Sit on the ground. (You can use a pillow to make it more comfortable if needed.) Bring the soles of your feet together. Using your elbows, gently press your knees down toward the floor. Hold for 30 seconds or up to 1 minute.

Mobility exercises may seem simple, but they are the secret to pain-free movement and flexibility! If you experience hip pain or tightness, incorporate these moves into your daily routine for improved mobility. And don’t forget to get regular adjustments! Mobility movements and chiropractic adjustments go hand-in-hand when it comes to decreasing pain and increasing flexibility.