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The hip joint is one of the most important joints, mainly responsible for the overall body balance and posture along with the torso and lower body movements. Among all, it is an important joint for movement. However, with a sedentary lifestyle, sitting on a desk in a long -term posture, can make the hip joint very rigid, often causing lower back pain. A little hip mobility work and stretching exercise can help reduce the hardness of the hip and reduce the damage caused by long -term sitting.
London -based fitness trainer, Ruben de Monte, took to Instagram on 15 June and shared 5 stretching exercises that help reduce tight hips and improve mobility. In addition, as he explained, the set of practice is also suitable for a quick warm-up for runners, athletes.
Also read: Poor knee health in older adults: 5 exercises to improve joint power
5 exercises for good hip mobility
As Ruben shared, one minute for each exercise, and then repeat the entire sequence 3 times, making the routine a total of 15 minutes.
The series includes:
- Quad + ankle stretch
- Squat to fold
- Squat + side bend
- Hip flexor stretch
- Waist
This set of exercises targets different areas of the lower body, all eventually benefit the hip joint. Whether it is loosening hamstring with the help of squats or pulling the side muscles (diagonally) with side bends, every movement in practice actively increases flexibility, reduces hardness, and supports better hip dynamics over time. Additionally, not only a good set of exercise maintains the joint agile, but it also prevents the risk of injury.
When the hip pain becomes severe, what is it and what to do then
However, hip pain can also be extreme and severe, which affects day-to-day functions and movements. One of the conditions under the umbrella of hip pain is the hip impling, which occurs when there is an abnormal contact between the femur and the pelvis during the movement. It causes severe back pain.
In an earlier interview with HT lifestyle, Dr. Ashish Arbat, Orthopedic and Joint Replacement Surgeon, was shared at Jehangir Multispeciality Hospitals in Pune when someone should visit a doctor due to hip implemented. He said, “Symptoms are a click or popping sensation during movement, especially when squatting or cross-leagged, discomfort, hip pain during walking while performing any activities, hip pain, hip pain, hip and waist pain, and inability to flake the hip, and then the doctor should be consulted after experiencing these symptoms.
To read more about hip impling, why this happens and who is at risk, click to read here.
Note the readers: This article is only for informative purposes and is not an option for professional medical advice. Always consult your doctor with any question about a medical condition.
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