Quick relief for stiff hips: A fitness trainer shares her top four quick exercises to alleviate tension within just five minutes
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A five-minute mobility routine created by fitness coach Ally Aslaksen can help reduce tension and improve hip strength, providing a holistic approach to hip health. The routine, endorsed by physical therapist Jesse Lewis, includes exercises that work all three planes of motion.
To alleviate tension and enhance hip mobility, the routine recommends targeted stretches such as hip flexor stretches and the camel pose in yoga. Dynamic mobility movements like the 90/90 hip switch and runner’s lunges are also included, as they lengthen tight muscle groups like hip flexors and psoas, relieving muscular tension that limits hip movement.
For building hip strength, the routine focuses on exercises that engage the muscles that stabilize the hip joint, especially the glutes and core. Effective exercises include glute bridges and glute bridge marches, lateral band walks, and single-leg Romanian deadlifts. These strengthening moves support the hip joint, improve control, and enhance overall hip stability and mobility.
By combining these elements, the routine offers both tension relief and strength gains, leading to better hip function and less pain. The routine can be done in minutes, making it an ideal solution for those with busy schedules.
Prolonged periods of sitting can lead to tight or strained hip flexors, so it's essential to incorporate hip-strengthening exercises into the routine. The routine 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, supports this routine, stating that hip weakness is a common cause of hip tension. He suggests incorporating hip-strengthening exercises into the routine to address this issue effectively.
For those seeking additional resources for boosting hip strength, the article provides information on the best glute exercises and a squat workout. These moves include rotation and lateral movement, which are directions often not encountered in daily life, making them beneficial for overall hip health.
However, it's important to note that stretching alone may not address hip tension if it is caused by weakness. Therefore, a combination of mobility exercises and hip-strengthening exercises is crucial for optimal hip health.
Instructions for performing the hip mobility routine are provided in a later section. Embrace this five-minute routine and experience the benefits of improved hip health and reduced pain.
This five-minute mobility routine, endorsed by physical therapist Jesse Lewis, can enhance your hip health by combining science-based exercises with flexibility-focused positions like the camel pose in yoga. The routine, designed by fitness coach Ally Aslaksen, also integrates hip-strengthening moves, such as glute bridges and single-leg Romanian deadlifts, to improve hip strength and overall fitness-and-exercise.
