Medically reviewed by Misty Seidenburg
Whether we’re going about our daily tasks or competing at a high level, hip mobility is an essential part of our overall health and fitness. The strength and flexibility of our hips affect how we feel and move. This article delves into how mobility impacts our body and provides simple yet effective hip mobility exercises to incorporate into your daily routine for healthy hips.
The hip joints connect the upper and lower bodies and have several essential functions. They support and balance the upper body and move the upper leg for walking, bending, squatting, turning, and other movements. Hip mobility refers to how easily you can move the hips and legs in different directions without pain.
To assess your hip mobility, a physical therapist evaluates several types of movement, including:
A comprehensive approach is key to addressing hip pain and mobility. Your physical therapist may also look at different combined movements, such as the FADDIR or FABER test, to diagnose issues of the hip, lower spine, and sacroiliac joint at the base of the spine. This holistic approach ensures that all potential causes of dysfunction, pain, and instability are addressed.
Although the hip joint is one of the most stable joints in the body, it is also prone to injury, partly because it is continually used for daily activities.
Athletes are especially at risk because their activities place high demands on hip joints. Competitive athletes—and weekend warriors—can get hurt if they train too hard or don’t stretch properly before and after activity. Proper conditioning that targets different muscle groups is essential to build muscles and avoid joint strain.
Older adults are also susceptible to hip fractures because of age-related bone density loss. Individuals with systemic conditions like arthritis and bursitis that affect stability, mobility, and range of motion in the hips and other joints.
Poor hip mobility is not the only factor contributing to injuries in the hip, but it is important. If the hips do not have a full range of motion, the body can compensate in ways that lead to musculoskeletal pain and dysfunction.
Restricted or excessive hip movement can lead to:
Lower back pain, knee pain, and groin pulls are the most common injuries associated with decreased hip mobility. So, if you’re experiencing pain in these areas, see your physical therapist to determine the underlying cause and treat it safely with therapeutic stretching and exercise. Physical therapy also offers evidence-based manual therapies to treat immediate symptoms and improve comfort so you can finally be pain-free.
You don’t have to be an elite athlete to focus on improving hip flexibility. You’ll be amazed at how good it feels to release tight hips. Increasing mobility in the hip joints can ease lower back pain, improve alignment and posture, and make everyday activities easier. Here are some simple moves to improve your hip mobility.
Note: Before starting any exercise program, consult your healthcare provider and physical therapist. This ensures the exercises and activities are tailored to your needs and health status. The information provided in this program is designed to complement your rehabilitation, not replace professional medical advice, diagnosis, or treatment.
This stretch is a great way to warm up the muscles before working out or playing sports. It boosts circulation and prepares the body for activity. Perform these leg lifts while walking, changing direction if you have limited space.
Poor posture and sitting for long periods can cause the hip flexor muscle group in front of the upper thigh to become tight and painful. Release them with this gentle movement.
This variation is also highly effective for releasing tight hip flexors.
This stretch is especially beneficial for people with chronic lower back pain. It eases pressure on the lumbar spine vertebra and helps improve hip range of motion.
If you sit a lot and notice stiffness after you get up to stand, climb stairs, or bend down, this one is for you. Not only does butterfly stretch to target the hip flexors, but it also works the adductor muscles that run from the pelvis down the inner thigh to the knee.
Next, we’re building your quadriceps muscles to increase leg strength. Stronger quads help maintain proper pelvis and leg alignment and support smooth transitions between hip flexion and extension.
This bodyweight exercise strengthens the core and inner thigh muscles to improve pelvis, glutes, and hip stability.
This exercise strengthens the hip abductor muscles to improve hip balance and stability. By stabilizing the pelvis during movement, you can actually reduce knee pain during everyday activities.
This yoga pose stretches the hip flexors and strengthens the hamstrings, back, and glutes to improve lower body stability.
If you are new to hip exercises, there are a few things to keep in mind.
First, proper form is essential to reap the benefits of these movements and avoid injury. See your physical therapist for guidance if you have questions about performing or modifying these and other exercises.
There are two types of stretches, and each plays a unique role in your health and fitness regimen. Dynamic movements, like walking toe-to-hand touch, move joints through the full range of motion and reflect the movements of your sport or task. You should focus on dynamic stretches before sports and other high-intensity activities.
After activity, shift to static stretches, where you hold a position in place for several seconds. Some research suggests that when performed during warm-up, these can negatively impact athletes’ performance. These stretches help cool the body down, releasing tension, loosening joints, and lengthening muscles.
Avoid pushing too hard too fast, especially if your hip mobility is limited. Start gently and slowly, gradually building up as you become stronger and more flexible. Stop if you have sudden or intense pain beyond mild discomfort that is normal with stretching.
For maximum results, make hip mobility stretches part of your routine. Daily stretching is ideal, but if that’s not practical, aim for at least three to four times a week. If you are committed to the process, you will notice results in as little as a few weeks.
Ongoing hip pain might be a mobility issue, but it can have several other causes. A comprehensive physical therapy evaluation is the best way to identify deficits that need to be addressed and determine the proper course of treatment.
Based on your initial assessment, your therapist creates a personal plan of care (POC) with the services and interventions to resolve your functional challenges. Your plan includes clear, achievable goals to track and motivate your progress. Are you ready to say goodbye to hip pain? Find a physical therapy clinic near you.
