Quick tension relief for stiff hips: A fitness expert shares her top four quick exercises, lasting less than five minutes to alleviate discomfort.
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Fitness coach Ally Aslaksen has created a simple five-minute mobility routine for the hips, aimed at addressing the lack of movement in planes of motion that are not typically encountered in daily life. This routine, which is particularly useful for improving hip mobility compromised by a sedentary lifestyle, includes four moves: alternating lizard rotations, adductor rockers, a staggered stance lateral stretch, and a wide squat hip lift.
Physical therapist Jesse Lewis, founder of District Performance and Physio, states that these stretches are beneficial because they move the hips in planes of motion not typically encountered in daily life. He further explains that hip weakness is a common reason for hip tension. To relieve hip tension caused by lack of movement variation and hip weakness, a combination of targeted hip stretches to increase mobility and strengthening exercises to build hip stability is recommended.
One key strategy is the Prayer Squat, which gently opens and mobilizes the hips while also stretching surrounding muscles including glutes and hamstrings. This stretch helps relieve tightness by increasing joint range of motion and promoting muscle relaxation. Another strategy is the Crescent Lunge (half-kneeling hip flexor stretch), which helps loosen tight hip flexors and strengthens glutes by actively squeezing them while pushing hips forward in a controlled manner.
The Butterfly stretch with controlled movement can stretch the inner thighs and groin, often tight in cases of hip weakness and contributing to overall hip tension. For glute strengthening, controlled leg lifts while keeping the knee extended and toes pointed down improve hip stability and reduce compensatory tension caused by weakness.
Avoid prolonged static postures like sitting for long periods or crossing legs, which can exacerbate tension. For best results, incorporate a balanced routine of mobility-focused stretches and strength exercises, progressively challenging your hips through varied movements. If pain persists, consulting a physical therapist for individualized assessment and guidance is advisable.
This approach promotes better hip movement patterns, reduces tension from muscle imbalances, and ultimately leads to relief from hip tightness caused by inactivity and muscular weakness.
Fitness-and-exercise routines that focus on hip flexibility, such as the Prayer Squat and Crescent Lunge, can help alleviate tension in the hips caused by a lack of movement variation and hip weakness, as suggested by physical therapist Jesse Lewis. By incorporating mobility-focused stretches and strength exercises into a health-and-wellness routine, one can improve fitness, reduce hip tightness, and promote better hip movement patterns, following the advice provided by fitness coach Ally Aslaksen.
