5 Hip Mobility Exercises to Undo Pain from Hours of Sitting

5 Hip Mobility Exercises to Undo Pain from Hours of Sitting

Let’s face it: these days we sit too much. Even though sitting for prolonged periods of time has been linked to a range of health problems, there is just no way to avoid it. Most people work office jobs that require them to stare at computer screens for hours a day sitting for way too long. By the time you get home, you feel depleted, groggy, and sore. Whatever the feeling making sure you are healthy should be one of your top priorities. Some people might sign up for online fitness training, while others may feel that there is no time. That’s why we are here help with these five hip mobility exercises which will stretch you out and leave you feeling refreshed for whatever challenges come your way.


1. Hamstring Stretch

Most of these exercises are going to be ones you can quickly do at your home or office. Your hamstrings attach at your hip, and if they are tight, then you are going to feel a lot of discomforts. You can easily stretch them out though by merely placing your leg on a bench or chair and lean forward as you feel the action in your hamstrings. Keep your core tight and hold for sixty seconds before changing sides.


2. Fire Hydrants

We know the name sounds funny, but this exercise if perfect for when you’ve been sitting at your desk for hours. This exercise is ideal if you are looking to activate your glutes. Begin by getting down on your hands and knees. Keep your hands flat on the ground and your arms shoulder-width apart. With a neutral spine, slowly raise your leg out to the side with your knee still bent. You should really feel it in your glutes and hips. Do between 2-3 sets with 10 reps.


3. Leg Swings

This one is all about control. During our day, we tend to only focus on the frontal plane of motion. Leg swings add a new layer of action and are easy to do. Hold a chair or table for balance and with your foot forward, swing your leg in controlled motions back and forth horizontally. Control and rhythms are what you are aiming for here. Go for two sets of 10-15 reps for each leg.

hip mobility exercises

4. Barbell Bridges

This exercise does wonders for your glutes and hips, as well as acting as a support for when you do those deadlifts. This is also one of many people’s favorite yoga moves that are typically held for a number of breaths. Start off by laying on the ground with your knees bent and feet flat on the floor. Grab a barbell and place it across your hips. Raise your wast of the ground while squeezing your glutes until your hips are aligned with your body. Do this slowly and methodically with deep inhales and exhales. Try completing 3 sets of 15 in order to help relieve tightness. If you feel like this exercise is too difficult, simply remove the weight. 


5. Hip Flexor and Abductor Double Stretch

If you are looking to open about your hip flexors and abductors, then get ready for this one! First get on your hands and knees. Push one of your legs out towards the side while pushing your hips backward. You want to see how far you can get your legs apart while also breathing on the side you are focused on entertaining on leaning into your shoulders. This stretch is all about time and testing your mobility.

There you have it! In under fifteen minutes, you can do these five fantastic hip mobility exercises that will not only leave your hips, but your back, legs, shoulders, and arms are feeling great. Combine stretches with a periodization training program in order to maximize your health. So what are you waiting for? Get on the floor and start stretching now!


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