Got stiff, tight hips? This quick and effective routine from Mobile Physio will help you unlock your hips, reduce pain, and move more freely. Whether you sit all day, struggle with mobility, or feel stiff after workouts—these 7 exercises are your go-to fix.
🧘♂️ In This Video:
Hip flexor and glute stretches Easy mobility drills Gentle strengthening exercises No equipment needed
💡 Great for beginners, office workers, seniors, and anyone needing hip relief. Just 10 minutes a day can make a big difference!
00:03If your hips feel stiff, tight, or just plain uncomfortable, especially after sitting all day, this video is for you.
00:11Today, I'll show you 7 easy exercises that you can do at home to improve hip mobility, reduce stiffness, and feel more flexible.
00:19First, let's warm up the area with a few gentle movements.
00:22Hip circles, 10 reps each direction. Stand tall, hands on hips, and rotate slowly.
00:28Mobility stretching. Now that you're warm, let's stretch out those stiff hips.
00:33Hip flexor stretch. Step forward into a lunge.
00:37Tuck the pelvis under slightly. Feel the stretch in the front of your hip. Hold for 30 seconds per side.
00:43Child's pose, a gentle yoga stretch that relaxes the lower back, hips, and spine.
00:49Great for relieving tension, improving flexibility, and calming the nervous system.
00:53Hold for 30 to 60 seconds while breathing deeply. Strength control.
00:59Stretching is great, but we also need to strengthen the muscles that support hip mobility.
01:04Side-lying hip abduction. Lie on your side on a mat, legs extended and stacked.
01:09Bottom arm under your head or out in front for support. Keep hips stacked.
01:13Gently tighten your core and lift the top leg upward about 30 to 45 degrees.
01:17Pause at the top for 1 to 2 seconds, then lower slowly. 10 to 15 per side.
01:23Prone hip extension. Lie face down on a mat or firm surface.
01:27Place your arms under your head or by your sides for support.
01:30Keep your legs straight and your core engaged.
01:33Tighten your glutes, and slowly lift one leg straight up toward the ceiling,
01:36just a few inches off the ground.
01:39Hold for 1 to 2 seconds at the top, then lower down slowly.
01:42Repeat on the other side. Knee to chest stretch. Lie on your back with your legs extended.
01:48Bend one knee and bring it toward your chest.
01:50Gently pull your knee in with both hands until you feel a stretch in your lower back and glute.
01:55Hold for 20 to 30 seconds, breathing deeply.
01:58Slowly release and switch to the other leg.
02:00Repeat 2 to 3 times per side.
02:03Straight leg raise. Lie flat on your back.
02:06One leg bent with the foot flat on the floor.
02:08The other leg straight. Slowly raise the straight leg to the height of the bent knee.
02:12Slowly lower the leg back down.
02:15Glute bridges. Lie on your back.
02:17Knees bent. Lift your hips and squeeze your glutes.
02:20Two sets of 12 repetitions.
02:22Clamshells. Lie on your side.
02:24Knees bent. Keep feet together and lift top knee.
02:27Two sets of 12 repetitions each side.
02:29Hip CRs. Controlled hip circles while standing or kneeling.
02:33Improves joint control and range of motion.
02:35Control is more important than speed here.
02:38Three circles per direction.
02:39And that's it.
02:41Do this routine a few times a week and you'll start to notice your hips move and feel better in no time.
02:46Don't forget to like, subscribe, and share this video if it helped you out.
02:50Drop a comment if you'd like routines for back pain, knee stiffness, or anything else.
02:54Keep moving.
02:55Stay strong.
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