3 Hip Mobility Exercises You Should Do To Help Increase Flexibility 

 November 4, 2020

By  Dr. Kathryn Jones-McCaw

hip mobility exercisesThere are countless people who suffer from pain and discomfort in various parts of their bodies. One of the most common places where people suffer from discomfort is their hips. As people get older, their range of motion and flexibility in their hips can be significantly compromised. Therefore, in order to deal with this discomfort, it is important for people to take steps to improve their hip mobility. There are a few hip mobility exercises specifically for chiropractic patients that can be helpful. By performing these exercises below, it is possible for people to improve their hip flexibility and mobility, which could prevent injuries from happening down the road. Make sure to learn how to do these exercises properly to get the most out of them.

1. The 90/90 Hip Stretch

One of the most effective hip mobility exercises is called the 90/90 stretch. To perform this stretch, individuals should:

  • Position their lead leg directly in front of them, bent at a 90 degree angle
  • Make sure the leg is lined up with the heel
  • Then, position to trail leg to the side, also bent at a 90 degree angle
  • The heel should line up with the back leg

Finally, once the legs are in the proper position, extend the back. The goal is to get the belly button to hover over the knee. Those who are able to lean forward while keeping their chest high will feel a deep stretch in their lead leg. The specific muscle that is being stretched in this position is called the gluteus minimus muscle. Hold this stretch for a few seconds, then switch legs.

2. The 90/90 Trail Leg Stretch

Using the same position above, it is also possible to work the back leg. For those who are looking to do more work on a single leg before they switch, this second stretch can be helpful. The goal is to work the trail leg into an internal rotation position. To do this, individuals should:

  • Place the hands on the chest
  • Make a square with the trail leg
  • It can be helpful to place their arm in the back and walk the leg into a square position

It is not unusual for individuals to struggle to complete this stretch at first. This stretch is a great indicator of the overall health of the hip. Those who feel like pinching pain in this position should visit the chiropractor to make sure there’s nothing wrong with their hips.

3. The Hinge Stretch

Another helpful stretch that people can perform to improve their hip mobility is called the hinge stretch. In this stretch, place all the weight on the back leg. Then, post up on the toe, swing the leg to an open position, and keep the other leg down as long as possible.

After this, point the toes down and swing the leg back up, bringing the hip into an internal position. Individuals should feel a stretch in their hip that is being swung. Be sure to repeat this stretch on the other side to stretch out the other hip as well.

Rely on the Help of a Trained Chiropractor for Hip Mobility Exercises

These are a few exercises that people can perform to ensure they have a great degree of mobility in their hips. Anyone who has questions or concerns about their hips should be sure to meet with a trained chiropractor. Performing these exercises can help people prevent injuries from happening in their hips in addition to increasing flexibility, mobility, and strength. If you need further assistance, please give us a call. We’re here to help you!

This article is copyrighted by Blogging Chiropractors for its Doctor of Chiropractic members and may not be copied or duplicated in any manner including printed or electronic media, regardless of whether for a fee or gratis without the prior written permission of Blogging Chiropractors.

Dr. Kathryn Jones-McCaw

I was raised in a chiropractic family. My father was a chiropractor and my 3 brothers are chiropractors. I have worked in this office since 1997 and have seen thousands of lives changed through chiropractic. I use the Activator Technique to detect and correct subluxations (pinched nerves) and advise on behavior changes to get the best health that you have had in years.

Dr. Kathryn Jones-McCaw

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