Hip Joint Health and Mobility Tips

The hip joint is essential for facilitating movement in the torso and lower body, as well as maintaining overall balance and posture.

It plays a pivotal role in mobility. However, spending long hours in poor posture, such as sitting hunched over at a desk, can cause the hip joint to become stiff, often leading to lower back pain.

Incorporating hip mobility exercises and stretches into your routine can help alleviate this stiffness and counteract the effects of prolonged sitting, keeping the joint flexible and functional.

Ruben De Monte, a fitness trainer based in London, shared on Instagram on June 15 a series of five stretches designed to reduce tension in the hips and improve mobility.

He also noted that these exercises are ideal for runners and athletes as part of a warm-up routine.

Read Also: Common Workout Mistakes and How to Overcome Them

5 Exercises for Better Hip Mobility

According to Ruben, spend one minute on each exercise, and repeat the entire set three times for a full 15-minute workout. The routine includes:

• Quad + Ankle Stretch
  
  
• Squat to Fold
  
  
• Squat + Side Bend
  
  
• Hip Flexor Stretch
  
  
• Groin Stretch
  
  

These exercises target different parts of the lower body, with each movement benefiting the hip joint.

For example, squats loosen the hamstrings, while side bends stretch the obliques.

Together, these movements enhance flexibility, relieve stiffness, and promote better hip mobility over time. Not only do they keep the joint agile, but they also lower the risk of injury.

Severe Hip Pain: Causes and Next Steps

At times, hip pain can become extreme, interfering with daily activities and movement.

A common issue causing severe hip pain is hip impingement, which results from abnormal contact between the pelvis and femur during movement, leading to significant discomfort in the lower back.

Dr. Aashish Arbat, an Orthopedic and Joint Replacement Surgeon at Jehangir Multispeciality Hospitals in Pune, explained in an earlier interview with HT Lifestyle when someone should see a doctor for hip impingement. He highlighted symptoms such as:

• Clicking or popping sounds during movement, especially while squatting or sitting cross-legged
  
  
• Discomfort during activities
  
  
• Hip pain while walking
  
  
• Stiffness in the hip or groin
  
  
• Lower back pain
  
  
• Difficulty in flexing the hip
  
  

If you experience these symptoms, Dr. Arbat advises consulting a doctor for proper evaluation and treatment.

By engaging in regular mobility exercises and seeking appropriate care when needed, you can ensure healthier, more functional hips over the long term.

Read More: Pilates A Closer Look

Source: hindustantimes

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.