Orthopedic physical therapist advises performing these three hip flexor exercises to enhance flexibility and mobility

Dr. Devin Trachman, a physical therapist specializing in strength, mobility, and injury prevention for active adults, recently shared her top three hip mobility stretches with Fit&Well. These stretches are designed to combat the stiffness, poor posture, and pain in the low back or knees that can result from hip immobility.

Hip immobility is a common issue among adults, often caused by a sedentary lifestyle, prolonged time spent sitting, poor movement mechanics, and lack of purposeful stretching. Desk jobs and long commutes are the main culprits causing hip immobility.

The 90/90 Hip Stretch

The 90/90 hip stretch is one of Trachman's recommended stretches. To perform this stretch, sit on the floor with knees bent and feet wider than hip-width apart. From this position, step one foot forward with both knees bent to 90°, lower the front leg onto the floor, and gently press hips forward for a deep lunge. Lean forward over the front shin for a 30-second stretch in the right hip, then lean back over the back leg for another 30 seconds. Repeat this process for three sets, each in a different direction, on both sides.

The 90/90 hip stretch targets both internal and external hip rotation, essential for squatting, walking, and pelvic alignment. It also targets the hip flexors and iliopsoas, which shorten with prolonged sitting, and opens the front of the hips and improves posture.

The Figure Four Stretch

Another recommended stretch is the figure four stretch. Lie on your back with knees bent and feet on the floor. Lift your right leg and place your right ankle on your left thigh. Place your hands around your left hamstring and pull your left thigh toward your chest for a figure four stretch. This stretch is gentle yet effective for the glutes, piriformis, and deep hip rotators, improving posterior hip mobility and relieving low back tension.

Consistency is Key

Trachman recommends performing these hip mobility stretches four to five times a week to improve flexibility, reduce stiffness, and support an active lifestyle in adults. Consistency and control are key when performing these stretches.

Trachman also advises getting up to move every 30-60 minutes, alternating between sitting and standing at the desk, and incorporating consistent mobility work. By implementing these stretches and habits into your daily routine, you can maintain a healthy and active lifestyle, free from the discomfort caused by hip immobility.

Orthopedic physical therapist advises performing these three hip flexor exercises to enhance flexibility and mobility