6 Minute Hip Mobility Routine For Tight Hips

This easy to follow hip mobility routine is designed to improve hip movement, reduce stiffness, and help your body move more freely. Perfect before exercise, after sitting all day, or as a daily mobility practice. You'll need 2-3 pillows and a chair, bench, wall, or any stable surface for support. The first time through takes about 6 minutes with the explanations, but once you're familiar with the movements, you can complete it in about 5 minutes.

Transcript

Hello everyone, My name is Pedro Ivela and in this video I want to take you through a five minute hip mobility routine. All you need is a couple of pillows and maybe a surface that you can have your hands on just for extra so you don't have to rely on your balance. Make sense? So let's begin with your hips by warming up your hip joint. So we're gonna start on the ground with your belly facing up. Ready? Just follow along, Do what I do. All right, So lying down, Legs straight, Hands on the side. You're gonna bring your knee towards your chest. You're gonna move your knee out to the side through its full range, Very close to the ground. And then you're gonna extend your knee all the way down. And we're gonna be doing these circles nice and slow. Now, If your hip snaps or pops or clicks, Try to find a range or a position that doesn't cause you that yeah we're gonna go just for a few circles on the left nice and slow control And we're going to move on to the right. So same thing. Knee up, Very close to your chest, Out to the side, And straight back down, Come back up. Nice and slow. We've got a few more circles. And down two. Three, Slow and controlled. This is not about speed, OK? Feel the muscles moving, Feel the joints warming up. And that'll do. Okay, Let's move on to exercise number two. So we're going to be seated on the 90-90 position. Okay. So 90 degrees with your front leg, 90 degrees with your back leg. Okay, You can have your hands here or here, Back here, Your call. You're gonna lift your leg up. You're gonna move forward like this. And back up. And back down. Okay, That's it. Try to do the full range and at a 90 degree. We're gonna go for just five reps on each side, Nice and slow. And control. Last one. Try to do with no hands. Done with the left, Let's move on to the right. 1990 No hands this time for me. Two. Slow, Control, Three, Two to go. Four. And last one. Five, That's two exercises done. Let's move on to the third. For this one, You're gonna need pillows. The higher, The better, Okay? Let me get mine here. Ahem. So basically what I'm gonna do is this. I'm gonna place one knee on top of the pillow. Yeah, I'm gonna get on all fours. So, One knee is completely off the ground. Can you see it? Okay, Now all fours, Hands under your shoulders, Knee under your hips. Core tight, Back straight. I want you to lower your knee towards the ground. And off the ground. To the ground off the ground. Try to move on a straight line, Okay? And that's five, Couple more. Six and 8 done let's change sides Ready? Hands on your shoulders, Off you go. Up just moving your hips try not to move your upper body is just the hip for Five. Keep your elbows straight. Seven, Last one. Hehehehehehehehe We're done. Last one for the day. We need your surface now. I'm going to use this. Okay. So basically, We're gonna be opening and closing your hip. Five reps on each side. All right, So hands on the surface, On the wall or whatever. You're gonna have one foot exactly under your hips. Try to keep your whole body on a straight line. With this ankle underneath your hips. Okay now from here you're gonna open up the hip And close. Open up the hip. And close. Open up the hip. And close three two to go open up the hip Close, Four, Last one. Open up. Five, Let's change sides. Got it? Here we go. Open up as much as you can. You should feel the inside of your thigh. And close all the way down. Open up. Open up. Four, And That's it. Easy. All right, We did one round. You can do two, Three, Four, As many as you like. I hope you guys enjoyed. Let me know if you have any questions.