Sitting Too Much? Try These Hip Mobility Exercises to Loosen Up

In this post-covid world, most jobs are now remote. Frankly speaking, covid created a way for us to leave the house less. Not saying this is either a good or bad thing, but there are advantages and disadvantages to this new era of living. And what if I told you hip mobility exercises could combat some of those disadvantages.

Do you spend most of your day sitting at a desk or in front of a computer? If so, you’re not alone. Many of us have sedentary jobs that require us to sit for long periods of time. But did you know that sitting for too long can lead to tight hips and lower-back pain?

The human body is not designed to sit for extended periods of time. When we sit, our hip flexors (the muscles that run from the front of our pelvis to our thigh bone) become shortened and tight. This can lead to a host of problems, including lower back pain, hip pain, and even knee pain.

The good news is that you can easily loosen up those tight hips with a few simple hip mobility exercises.

How does hip mobility exercises help remote workers?

Working from home and social distancing has led to prolonged sitting for many. And while this may seem like a nice break from always being on the run, sitting can be detrimental to your health, causing muscle tightness and soreness that can lead to serious pain.

For example, tight hip flexors from sitting too long can worsen over time to seriously impact your posture or ability to stand up straight. Furthermore, erosion of cartilage in the joints can cause them to rub together, leading to pain, instability, and potentially the need for hip surgery.

Luckily, there are practices you can do to avoid this and improve your hip health long-term. These hip mobility exercises are a good place to start.

Hip mobility exercises that can improve your health

• The Butterfly Stretch

This exercise is great for stretching out your inner-thigh muscles. Sit on the floor with the soles of your feet together and your knees bent out to the sides. Gently press down on your knees with your elbows to deepen the stretch. Hold the stretch for 30 seconds and repeat 3-5 times.

• The Lizard Pose

This yoga pose is great for stretching out your hip flexors. Start in a plank position and then bring your right foot to the outside of your right hand. Keep your left leg straight and try to get your right knee as close to the floor as possible. Hold the stretch for 30 seconds and then switch sides. Repeat for about 3 sets on each side.

• The Pigeon Pose

This movement is great for stretching out your hip flexors and glutes. Start on your hands and knees and then bring your right knee forward and place it behind your right hand. Straighten your left leg behind you. Slowly lower your body down to the floor and hold the stretch for 30 seconds. Switch sides and repeat 3-5 times on each side.

• The Fire Hydrant

This exercise is great for stretching out your hip flexors and glutes. Start on your hands and knees and then lift your right leg up and out to the side. Keep your knee bent and try to get your foot as close to your hand as possible. Hold the stretch for 30 seconds and then switch sides. Repeat 3-5 times on each side.

Incorporating these hip mobility exercises into your daily routine can help to improve your hip mobility and reduce your risk of lower back pain, hip pain, and knee pain. Remember to always listen to your body and never push yourself beyond your limits.

Conclusion

In conclusion, sitting too much can lead to tight hips and eventually lower-back pain. But by incorporating hip mobility exercises into your daily routine, you can enhance the strength and durability of your hips, reducing your risk of pain and discomfort.

Remember to always listen to your body and never push yourself beyond your limits. Make sure to take a break and do some of these exercises every hour or so to keep your body in tip-top shape. Being consistent is where the transformative change will take place.

Try getting an accountability partner to work on their hip mobility with you or a personal trainer to help you stay motivated. You got this!

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Disclaimer:

No content on this site should ever be used as a substitute for direct medical advice from your doctor or other licensed clinician.