Move With Us Through Improving Hip Mobility
Welcome back! This week we’re focusing on hip mobility.
If you’ve been spending a lot of time sitting either at your desk or on the couch, then this series will be great for you! Today we work through a range of both stretches and mobility exercises to increase the range of motion available at your hips. This will help with overall movement of your pelvis, but can also help with low back stiffness.
Let us know how you go, let’s get moving!
Hip Mobilisers
Sitting down, place your feet in front of you with your knees bent
Slowly drop both knees to one side, trying to get the knees as close to to ground as possible
Returning through centre and slowly drop them to the other side
Keep working through the movement, holding on one side for longer if you feel it needs a stretch
This will help to increase your rotation at your hips
Squat Hip Openers
In a squat position, place your hands on the floor in front of you so that your elbows are against the inside of your knees
Reach one arm up to the ceiling and twist your upper body to follow
The arm that is still on the mat, push the elbow into the knee to increase the stretch through the hips
You should feel this through the muslces on the inside of the legs
Move from side to side, holding for about 5 seconds on each side
Repeat 4-6 times per side
Four Point Kneel Hip Thrusts
Our aim is to open up through our hips and stretch through the hip flexors and into the groin
Starting in a four point kneel, bring your shoulders over your wrists and bring your hips forward
Gently bring your hips back towards your heels
Work slowly through the movements, bringing your hips forward and then slowly leaning back
Repeat at least 4 times or more if you wish
Pigeon Pose
Starting on all fours, extend your left leg long behind you
Bring the right leg up so that the knee is behind the right wrist
Bring the ankle of the right leg as close to in line with the right knee, so that its close to where the left wrist would be
Sitting upright, you should feel a deep stretch in the right glutes and hip
Only if you feel comfortable, start to slowly fold your upper body forwards until your lying flat on the floor and have your arms stretched in front of you
You can do this is steps, maybe stopping on your forearms first
Remember to keep breathing and hold for at least 20-30 seconds
Repeat on the other side
We hope you found this helpful! Feel free to repeat this series multiple times through out the week and keep Moving With Us. If you have any questions or need any advice on any of these exercises, please don't hesitate to reach out and chat to us.
Remember that you shouldn’t feel pain during any of these exercises. If they are painful for you, consider avoiding that exercise or decreasing the intensity. We are always here to help if needed.
If you’re after some more advice or are in need of some hands on help, we’d love to see you at Collective Motion! Collective Motion offers Osteopathy, Myotherapy, Dietetics and Pilates and is conveniently located to service our Bentleigh community as well as its surrounding suburbs including Bentleigh East, McKinnon, Ormond, Glenhuntly, Murrumbeena, Carnegie, Oakleigh, Gardenvale, Brighton East and Hampton East. Click below to book an appointment and let us help you get moving again.
