Learn The Why And How To Increase Hip Mobility 

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What Is ‘Hip Mobility’? 

Your hip joint constitutes 15 muscles which enable the hip to be in motion. These muscles form a complex nexus. Hip mobility is essential for all those who spend a significant part of your day sitting. If you spend most of the time sitting in certain positions, then, hip-flexor gets shortened, glute muscles get weakened. It will, eventually, lead to hampering your flexible and swift movements. It can be a crucial problem if it happens with athletes.

Importance Of Hip Joint Exercises In Seniors And Elderly 

  • As people age, their control over their bodies deteriorates. One of the most important reasons for practising hip mobility is to strengthen your legs and lower body.
  • Aged people tend to depend on others because of their lessened ability to walk straight up on the stairs. So, this hip-joint exercise for senior citizens will make them strong and keep them independent.

Usually, aged people have less or zero work to do. Therefore, they spend the majority of their time sitting, which, tightens the 15 hip muscles.

Improving stability over your legs is very important. It can happen with the help of a good folding exercise peddler.

How Long Does It Take To Improve Hip Mobility?

How to increase hip mobility is the ultimate goal, but first, we need to figure out the duration for which you have to practice hip flexibility exercises. You will notice the first glimpse of the difference in your ability to control your movements in at least 2-4 weeks. It will happen if you put in hard work for five days every week.

Why Does Hip Mobility Matter So Much?

Therapists have revealed that as people grow old, they begin suffering from backache and knee problems. It has elevated to an extent where the person can’t sit down and tie his shoelaces. One thing that persistently stayed common in all such cases is their inability to have hip mobility. If hip mobility can be improved, then, the daily life of aged people gets easy. You surely don’t want to hinder your physical activities, do you?

How To Increase Hip Mobility?

Having the ability to carry out daily chores on your own at the age of 60 is everyone’s desire. Nobody likes to bear with the taunts their children give when they have aged and are dependent for certain activities. We, here, will make you feel free in your body. We will provide you with specific exercises to gain control over your movements. We will make sure that you have physical autonomy.

Exercise To Increase Hip Mobility

1.  Piriformis Stretching 

You must want to know what piriformis is (for those who have no clue about the existence of piriformis). It is a muscle (small one) located in your hip. Hip mobility is necessary because this tiny muscle tends to get tight if you keep sitting for a while.

A stepwise guide to doing it 

  • Lie down in a position that makes one of your legs cross another leg.
  • Make sure that your knee falls right on the tip of your thigh.
  • Now, make sure that you pull the knee towards your shoulder. 

A modified version of this exercise

 Sit on a chair with your leg bent to an extent you are comfortable in. Then cross your other leg over the leg that is slightly bent. Now push your body towards the crossed knee and repeat the same with opposite legs.

 2. Butterfly Stretches

Do this exercise if you want to improve the rotating ability of your hips.

A stepwise guide to doing it

  • Keep your back upright and tight.
  • Sit in a posture where your feet touches each other.
  • Keep your hands pressed to the floor.
  • Then, move your groin towards your heels.

A modified version of this exercise

Sit on a chair. Lift your legs on an elevated object. Your feet should be together. Knees should thrust outwards. Bend forward and push your knees downward while keeping your chest straight and up.

3.  Frog Stretch

This can be quite strenuous and extensive.  

A stepwise guide to doing it

  • Lie on your hands and knees. Keep the knees far apart.
  • Rock to and fro while staying in the same posture. Move your hips from side to another.

A modified version of this exercise

Sit on a chair with feet up on another chair. Bend backwards so that your groin opens up as much as possible.

4. Travelling Butterfly

This exercise is perfect for circulation so that the hips stay mobile.

A stepwise guide to doing it

  • Sit on your hip and keeps your legs straight on the floor.
  • Then do the butterfly posture. That is, you have to push and pull your hips to your heels.

A modified version of this exercise

  • It is too easy to have any modified version.

 5.  Pigeon Stretch

This stretch has three benefits lined on its sleeve. Those are – hip mobility, spine flexibility and hamstring flexibility.

A stepwise guide to doing it

  • Bend your front knee to a right angle position.
  • Bend your back knee according to your comfort.
  • Then you must rotate your back hip to the front heel.   

A modified version of this exercise 

Sit on a chair. Put one leg on another chair. Bend your knee and allow your rear leg to fall to the side gently. Now, elevate your chest and gradually lean forward (hinging from your hip) to your front leg.                                        

Keep Your Hip Flexible With These Simple Exercises

We have listed two hip exercises for people who want to know how to increase hip mobility while keeping it simple and easy.

  1. Raise one leg while keeping another leg bent. Raise it to a height which matches the height of the bent knee.
  2. Sit and Stand. Repeat it as many times as you physically can. It is one of the simplest ways to strengthen your hips.

These are the methods by which you can keep your hips flexible for any movement. But, in case you are finding it difficult to practice the exercises religiously (because of your age), then, you might seek the aid of effective mobility scooters. 


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