If you sit for long stretches, your hips are probably paying the price.
Sitting too much can tighten your hip flexor muscles, restrict the hip joint, and cause chronic pain and stiffness.
I see it a lot and give these four hip mobility drills to all of my personal training clients with desk jobs.
Even if you don’t sit much throughout the day, these moves can work wonders for your flexibility and range of motion.
They’re a regular part of my own routine, and have helped me run and lift without major injury.
The only equipment you’ll need to do them is a yoga mat. If you have sensitive knees, you may also want to place a rolled-up towel or pillow underneath them.
How to do the four moves
1. Prone hip controlled articular rotation
Sets: 1-2 Reps: 5 in each direction on each leg
- Start on your hands and knees on a mat. Engage your core and keep your spine neutral.
- Keeping your right knee bent, lift your right leg off the floor and bring your knee towards your chest.
- Rotate your right knee out to the side.
- Finally, move your leg behind you, so that your thigh is parallel to the floor and your heel is pointing towards the ceiling. You should be moving your knee in a semicircle through these positions.
- Repeat for a total of five times, then switch directions.
- Repeat on the other leg.
Trainer tips: Don’t allow your low back to arch. Move your knee slowly and aim to use your full range of motion.
2. Lying hip rotation
Sets: 1-2 Reps: 10 each side
- Lie on your back with your knees bent and feet flat on the floor. Engage your core and keep your spine neutral.
- Drop your knees to the left.
- Slowly lift them to the starting position.
- Drop your knees to the right.
- Slowly lift them to the starting position.
- Continue, alternating sides with each rep.
Trainer tips: Don’t worry if your knees don’t touch the floor. Focus on keeping your hips stable and on the mat throughout.
3. Leg swing
Sets: 1-2 Reps: 10 in each direction on each side
- Stand with your feet slightly wider than hip-width apart and your core engaged. Use a wall or chair for balance if needed.
- Lift your left foot and let your leg swing forward.
- Once you’ve reached the end of your range, swing your left leg behind you.
- Continue for 10 repetitions, then repeat on your other leg, swinging your right foot forward and back.
- Now, lift your left foot and swing your left leg out to the left.
- Once you’ve reached the end of your range, swing your leg to the right.
- Continue for 10 repetitions, then repeat on your other leg.
Trainer tip: Keep the swinging leg as relaxed as possible.
4. Runner’s lunge
Sets: 1-2 Time: 30sec each side
- Start on your hands and knees on the mat.
- Step your right foot outside of your right hand.
- Step your left foot back, so that your leg is straight. Keep your toes pointing forward. You should feel a stretch in your left hip flexor.
- Hold for 30 seconds, then switch sides.
Trainer tip: If the stretch feels too intense, lower your back knee to the mat and lean forward.
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