Welcome back! This week Jay is sharing with you his three favourite exercises for hip mobility.

Jay has recently been spending a lot of time working on improving his hip mobility. He has found that working through these exercises every day has increased the range of motion in his hips. Your hips can become stiff and tight from sitting at desk or from activities of daily living. These exercise can 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, keeping the movement slow and controlled

• Returning through centre and slowly drop them to the other side

• Trying to slowly increase the range of internal and external rotation through your hips

• Repeat 5 times each side, doing 3 sets

• This will help to increase the internal and external rotation at your hips

4 Point Kneel Hip Rotation

• Our aim is to open up and increase mobility through our hips

• Starting in a four point kneel, hover one knee off the ground

• Draw a circle with your knee, trying to keep your knee off the ground the whole time

• Repeat 4-6 times per side, doing 3 sets

• This continues to encourage increased rotation at your hips

Hip mobilizers using a foam roller

• Lying on your back with your feet against a wall and your knees bend to 90 degrees

• Place the foam roller in between your thighs, gentle lift your bottom off the ground and hold it there

• Keep your head and arms resting on the ground

• Work slowly through the movements, lift the your right hip higher and alternate sides while keeping the foam roller in place

• Repeat at least 10 times each side, doing 3 sets

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.