If you are like most people today, you probably spend the majority of your day sitting than standing.
The prolonged position of sitting down all day is restricting the range of motion in the hips and exposes the body to a host of problems from hip pain, low back pain, and a loss of strength and mobility.
And I feel your pain, over the past few years of driving back in forth to Boston every day my hips have taken a beaten.
This is why I recommend doing some type of movement every day like this 4 move mobility circuit to counteract the bad positions your hips stay in during the course of the day.
4 Move Mobility Circuit
Core Engaged Hip Flexor Stretch- The hip flexor stretch is a common move that is often done incorrectly. Most people will use the low back to get the range of motion. For this drill to work, you must stay tall, squeeze your back glute. If you do not feel the stretch in the front, squeeze your back glute harder and guide yourself to slightly forward.
Kneeling Adductor Mobilization – Often a common area that most people lack mobility and tend to forget about. This is a great drill to help open up the groin area ( adductor longus, brevis, and magnus). I like this version because many people do not have the required mobility to do the more advanced version and this allows them to target the area without forcing a bad posture.
Frog Stretch – This is a classic stretch that will really open up the hips. Find a position that is comfortable for you outside of hip width and rock back and forth. You can also opt to hold the stretch for a longer length if desired. I like to rock back and forth before a workout.
Kneeling Glute Mobilization – A great drill that works on internal rotation of the hip without cranking on the knee. This is a true hip savor for your big lifts like deadlifts and squats because of the amount of mobility required to squat deep and get the hips in a good position to lift the bar off the ground.
Try these 4 drills and let me know how your hips feel after. Drop a comment below and I will answer any questions you have about hip mobility.